WORKOUT WOCHENPLAN

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

Montag

MOD3163

HOLIDAY OPENING HOURS
24.12. 9:00h Kurs “12 Days of Christmas 2025”
25.12. Closed Enjoy Family Time
26.12. 9:00h Kurs
27.12. Regular Hours
29.12. Regular Hours
30.12. Regular Hours
31.12. 9:00h Kurs HAPPY NEW YEAR WOD
01.01. Closed
02.01. Regular Hours
03.01. Regular Hours
05.01. Regular Hours
06.01. 9:00h Kurs
Wir wünschen Frohe Weihnachten und ein FITTES neues Jahr 2026.
Deine Coaches

CORE STRENGTH

Tabata Hollow Rocks

Tabata Superman Rocks

CONDITIONING

Metcon (Time)

For Time:

50/40 cal ROW

50 Box Jump Over

50 one arm DB S2OH

50 Burpee over DB

Time Cap: 25 Min.

L1: 15/10 kg

L2: 22,5/15 kg

L3: 30/22,5 kg

Dienstag

MOD3158

STRENGTH

Push Press (5x5 @ 80-85%)

10 Min. to work up to working weights. 10-8-6-4-2.

Then 5x5 every 2 Min

20 Min. Session

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes:

5 Push Jerks

7 Box Jumps 60/50 cm

L1: 35/25 kg

L2: 50/35 kg

L3: 70/50 kg ; 76/60 cm

Weightlifting

Muscle Clean (5x5 every 2 Min.)

30-35-40-45-50%

add a Push Press to your first and final rep of each set.

3 Position Clean (1-1-1-1-1 every 1:45)

Pockets-Hang-Floor

50-55-60-65-70%

2 Position Clean (1-1-1-1-1 every 1:30)

Hang + Floor

2x 75%

2x 80%

2x 85%

add a jerk to your final rep of each set.

Clean and Jerk (1-1-1-1)

1 @ 85%

1 @ 90%

1 @ 95%

1 @ XXX

Mittwoch

MOD3159

ENGINE BUILDING

Metcon (5 Rounds for reps)

5 rounds

every 6 Minutes, complete the following for time:

400m ROW

15 Deadlift

30 Goblet Squats

each round is a sprint. Capped at 4 Min.

L1: 50/35 kg ; 16/12 kg

L2: 70/50 kg ; 24/16 kg

L3: 103/70 kg ; 32/24 kg

Donnerstag

MOD3160

Weightlifting

"Power Snatch + OHS + Squat Snacth" (1-1-1-1-1-1 climbing.)

Complex of:
1 Power Snatch +
1 OHS +
1 Squat Snatch

Start with a light weight and climb up to 1 heavy and excellent complex within a 14 min time window.

20 Min Session.

WOD

Metcon (Time)

For Time:

21-15-9

Power Snatch

C2B

Time Cap: 12 Minutes

L1: 30/20 kg

L2: 43/30 kg

L3: 61/43 kg

Freitag

MOD3161

GAMEDAY

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Samstag

MOD3162

BOOT CAMP

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