WORKOUT WOCHENPLAN
Montag
MOD3280
CORE STRENGTH
1 Mon ON 20 sec OFF x 3:
weighted Plank hold (you choose weight)
CONDITIONING
Metcon (Time)
3 Rounds for time:
30 MB Sit Ups
30 MB Step Ups 60/50 cm
400m MB RUN
Time Cap: 30 Minutes
L1: 14/8 lb
L2-3: 20/14 lb
Dienstag
MOD3281
STRENGTH
Shoulder Press (10-8-6-4-2-2-2 every 2 Min.)
climbing.
WOD
Metcon (Time)
For time:
21-18-15-12-9-6-3
Ring Dips
Burpees
Time Cap: 21 Minutes.
Weightlifting
Tall Clean (5-5-5-5-5 every 2 Min, build up.)
drop every rep, start at high hang position, full squat clean.
add a jerk to your final rep.
Work up to approx. 60%
Hang Clean + Power Clean+ jerk (3x2+1 x 3 @ 60% every 2 Min.)
3 Position Clean (1-1-1-1-1-1)
Pockets-Hang-Floor
Set 1 & 2 @ 60%
Set 3 & 4 @ 70%
Set 5 & 6 @ 80%
every 2 min.
Add a Jerk at the final end of each complex.
Clean Pull from riser 20kg Plate (3x3 every 90 sec. @ 110-120%)
Mittwoch
Kein WOD verfügbar
Donnerstag
MOD3283
Weightlifting
Snatch Complex (15 Minutes to work up to a heavy complex.)
1 Snatch Pull+ 1 Hang Power Snatch + 1 Squat Snatch (PS+OHS)
Build up in small steps. Start with 30% of your 1 RM SS.
WOD
Metcon (3 Rounds for reps)
AMRAP 4 Minutes
155m RUN
21 T2B
max Power Snatch
Rest 2 Min
AMRAP 4 Minutes
155m RUN
21 T2B
max Overhead Squats
Rest 2 Min
AMRAP 4 Minutes
155m RUN
21 T2B
max Squat Snatch
L1: 30/20 kg ; 15 T2B
L2: 43/30 kg
L3: 61/43 kg
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.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
