WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

MOD3131

26.1 IN THE BOOKS
GRATULATION ZU UNSEREN TOLLEN LEISTUNGEN.
WICHTIG
Bitte deinen Score in deinem Competition Dsashboard eintragen. DEADLINE MONDAY 5PM PT = Dienstag 2:00 morgens bei uns ; )
Danach ist dein Score automatisch validiert und wird vom Affiliate Manager überprüft.
Gehe daher bei jedem Workout sicher, dass dein Scoresheet am Trainer Pult hinerlegt ist!

READY FOR 26.2

CORE STRENGTH

EMOM x 9:

1: 16-20 alt. V-Ups

2: 20-30 Russian Twist

3: 14-20 Hollow Rocks

CONDITIONING

Metcon (Time)

For Time:

25-20-15-10-5

Power Snatch

T2B

Burpee 2 Target

Time Cap: 25 Minutes

L1: 25/17 kg

L2: 35/25 kg

L3: 43/30 kg

Dienstag

MOD3132

STRENGTH

Bench Press (Set 1-4 every 2:30)

1x 10 @ 60%

1x 8 @ 75%

1x 8 @ 80%

1x 6 @ 85%

1x AMRAP @ 90%

WOD

Metcon (6 Rounds for reps)

OTM x 12:

odd: 10 Thruster

even: C2B (you choose number)

L1: 30/20 kg

L2: 43/30 kg

L3: 61/43 kg

score: C2B

scale to hardest pulling progression

(pull ups, banded, ring rows)

Weightlifting

Complex day.

All Snatches are Squat Snatches.

Power Snatch + OHS for beginners is fine.

SDL-HS-OHS (Weight)

1 Snatch DL to knee cap (hold 2 sec.)

1 Hang Snatch (below knee)

1 OHS

4x every 2 Min, climbing.

SnatchPull+HangSnatch+Snatch (Weight)

(1 Snatch Pull + 1 Hang Snatch (above knee) + 1 Snatch) x 2

4x @ 70-80% every 2:30

Snatch from Blocks Complex NB (Weight)

1 Snatch from Blocks (below knee)

1 Hang Snatch (above knee)

1 Snatch

4x every 2:30 @ 75-85%

Snatch Grip Deadlift (5x3 @ 120%)

every 2 Min.

Mittwoch

MOD3133

ENGINE BUILDING

Metcon (Time)

In teams of 2, for time:

100 KBS

2000/1500m ROW

100 Box Jumps 60/50cm

1 Mile Run (together)

Time Cap: 35 Minutes.

L1: 16/12 kg

L2: 24/16 kg

L3: 32/24 kg

1 Mile = 4 big 4 small laps

Donnerstag

MOD3134

Weightlifting

Clean and Jerk (Wave loading OTM)

Min 1 @ 70%

Min 2 @ 75%

Min 3 @ 80%

Min 4 Rest

Min 5 @ 75%

Min 6 @ 80%

Min 7 @ 85%

Min 8 Rest

Min 9 @ 80%

Min 10 @ 85%

Min 11 @ 90%

WOD

Metcon (Time)

For Time:

21-15-9

alt. Hang C&J

alt. Pistol Squats

Time Cap: 8 Minutes

L1: 15/10 kg

L2: 22,5/15 kg

L3: 30/22,5 kg

Freitag

MOD3135

CrossFit Open 2026

Samstag

MOD3136

CrossFit Open 2026

Sonntag

Kein WOD verfügbar

BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL

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JETZT ANMELDEN

Besuche uns

CrossFit Salzburg
Rottfeld 9A
5020 Salzburg

Kontakt

info@crossfitsalzburg.at
+43 (0) 664 349 25 32

AGB