WORKOUT WOCHENPLAN
Montag
Kein WOD verfügbar
Dienstag
Kein WOD verfügbar
Mittwoch
MOD3120
ENGINE BUILDING
Metcon (Time)
In Teams of 2, For Time:
200/160 cal BIKE
80 Pull Ups
60 Clean & Jerk
40 Chest 2 Bar Pull Ups
20 lat. synch. Burpee over Bar
100/ 80 cal BIKE
Time Cap: 35 Minutes
L1: 35/25 kg
L2: 52/35 kg
L3: 61/43 kg
Standard synch. Burpees:
both partners start on different sides of the BB, lateral.
Point of synchronization: hips and chest of both partners touch the floor.
Donnerstag
MOD3121
Weightlifting
1 Squat Snatch+1OHS+1Hang Squat Snatch (Weight)
Set 1&2 @ 75%
Set 3&4 @ 78%
Set 5&6 @ 81%
Every 2 Minutes.
WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Snatches
+ 30 Double Unders after each set.
Time Cap: 18 Minutes
L1: 30/20 kg
L2: 43/30 kg
L3: 52/35 kg
Gymnastics
Pull-ups
- General warm up
- Technique drills
- Progressions
- Pull-ups → Chest to Bar Pull-ups
Freitag
MOD3122
CrossFit Games Open 2025
Samstag
MOD3123
CrossFit Games Open 2025
Sonntag
Kein WOD verfügbar
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Rottfeld 9A
5020 Salzburg
