WORKOUT
OF THE DAY
3rd April 2026
MOD3159
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
GAMEDAY
LIFT OFF.
Push Press (12 Min to establish a heavy PP )
BB is taken from the floor.
WOD
Danny (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
https://www.crossfit.com/workout/2009/04/16#/comments
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
https://www.crossfit.com/workout/2009/04/16#/comments
Lifting weights
DL+ BP Combination (8 Rounds for reps)
Every 3:00, complete Deadlifts + Bench Press for the prescribed reps and load:
Set1: 5 @ 60%
Set2: 5 @ 70%
Set3: 3 @ 75%
Set4: 3 @ 80%
Set5: 3 @ 85%
Set6: 5 @ 75%
Set7: 5 @ 70%
Set8: 10 @ 65%
Score the total weight of each round
Accessory Strength - DefDL+Row (2 Rounds for reps)
Every 3 min for 5 rounds:
- 5x Deficit DL @ ca. 65%
- 8x Chest Supported Row (2x DBs)
Use a 15 kg Plate for deficit.
Keep the same weight across all rounds.
Scoring:
Weight 1 - Def. DL
Weight2 - 2x DB weight (2x15→ 30 kg)
Core Finisher - tba (Checkmark)
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.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
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CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
