WORKOUT WOCHENPLAN
Montag
Kein WOD verfügbar
Dienstag
Kein WOD verfügbar
Mittwoch
Kein WOD verfügbar
Donnerstag
MOD3185
Weightlifting
"SNATCH MEDLEY" (3 Rounds for reps)
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
Start every new Lift at 1:30.
Hold consistent weights or increase weights as desired. Record heaviest Lift from each movement.
(Allow athletes to muscle snatch 3 reps instead of 1 rep if they can't muscle snatch more that 43/30 kg)
22:30 Min Session. Work in Teams.
WOD
Metcon (Time)
For Time:
60 Wallballs
45 C2B Pull Ups
30 Power Snatch
Time Cap: 17 Minutes
L1: 30/20 kg ; 14/8 lbs
L2: 43/30 kg : 20/14 lbs
L3: 61/43 kg ; 20/14 lbs
Gymnastics
Pull-ups
- General / Specific Warm-up
- Technique Drills / Progressions
EMOM 12 (AMRAP - Rounds and Reps)
odd: cal Row
even: Pull-ups / best progression
Freitag
MOD3186
GAMEDAY
McGhee (AMRAP - Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
https://www.crossfit.com/workout/2010/04/15#/comments
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
https://www.crossfit.com/workout/2010/04/15#/comments
Rx Weights: 124/83 kg
Scale Weight to approx. 80-85%
Samstag
MOD3187
GAMEDAY
Sonntag
Kein WOD verfügbar
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