WORKOUT WOCHENPLAN

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

Montag

MOD3161

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Samstag 30.05.2026
“MURPH”

BOOT CAMP

Dienstag

MOD3162

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Samstag 30.05.2026
“MURPH”

STRENGTH

Bench Press (5RM @ 85-85%)

warm up every 2 Min:

5 @ 40%

3 @ 50%

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

rest 3 Min, then hit your 5RM @ approx. 85-87%

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes:

10 DB Floor Press

20 dbl. DB Front Squats

30 MB Sit Ups

L1: 14/8 lbs ; 2x 15/10 kg

L2: 20/14 lbs ; 2x 22,5/15 kg

L3: 20/14 lbs ; 2x 30/22,5 kg

Weightlifting

Warm-up

3 Rounds @ empty bar:

5 × Muscle Clean
5 × Front Squat (2 Sek Pause)
5 × Strict Press
5 × Push Press
3 × Tall Clean

Technique Complex (Weight)

1 Clean Pull

1 Hang Clean

1 Front Squat

1 Push Jerk

3 sets every 2 Min @ 50, 55, 60%

Clean and Jerk (Weight)

Every 1:45

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

Clean and Jerk (Weight)

10 Rounds, every 2 Min

1 C&J @ 85-88%

Finisher

Front Squat (4x3 @ 75-80% every 2 Min)

may use ricks.

Mittwoch

MOD3163

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Samstag 30.05.2026
“MURPH”

ENGINE BUILDING

Metcon (Time)

In Teams of 2, for time:

100/80 cal ROW

100 Wallballs

75 DB Hang Cleans

50 T2B

75 DB Hang Cleans

100 Wallballs

100/80 cal ROW

Time Cap: 40 Minutes

L1: 14/8 lbs ; 2x 15/10 kg

L2-3: 20/14 lbs ; 2x 22,5/15 kg

Donnerstag

MOD3164

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Samstag 30.05.2026
“MURPH”

Weightlifting

Power Snatch (5-4-3-2-1 every 2 Min)

work up to a heavy PS.

WOD

Metcon (Time)

For Time:

2 Rounds of:

10 Snatches w1

12 Push Ups

then, 2 rounds of

10 Snatches w2

12 Push Ups

Time Cap: 15 Minutes

L1: 70% ; 50%

L2: 52/35 kg ; 35/25 kg

L3: 80/56 kg ; 52/35 kg

Gymnastics

PU / C2B / BMU / RMU (AMRAP - Rounds and Reps)

Gymnastics for all fitness levels!

Warm Up:

Lat Pull Down

Superman Hold

Technik:

Kip Swing

Lat Pulls

Kipping Pullups / Butterfly / C2B / BMU / RMU

Strength:

8 rounds every 1:30 min

8-10 Strict PU / Inverted Ring Rows

8-10 Bench Press (50-60%)

Mobility

Freitag

Kein WOD verfügbar

Samstag

Kein WOD verfügbar

Sonntag

Kein WOD verfügbar

BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL

Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.

JETZT ANMELDEN

Besuche uns

CrossFit Salzburg
Rottfeld 9A
5020 Salzburg

Kontakt

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

AGB