Announcements
SPECIALTY WORKSHOPS COMING UP!
Handstand, Pull Up, Mobility & Double Under.
Please visit http://www.3d-praxis.at/blog/specialty-seminars for details.
CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7 Min
AMRAP
10 Burpee
10 PVC OHS
10 Plate Toe-Touches
10 Plate G2OH
8 – 15 Min
Figure 4 Stretch an der Wand
Wall Squat im Liegen
Plate Turn-Over (Shoulder-Stretch)
Plate Sit-up
Do every Stretch 60 Sec
Plate: 15/10/5 KG
STRENGTH
(20 min. session.)
quickly work up to 1 heavy OHS.
then choose your 10 & 20 RM weights. (10 RM: around 80% of your 1 RM, 20 RM: around 65% of your 1 RM)
Rest at least 3 min. in between!
You may drop the very last rep.! of each attempt.
Overhead Squat (10 RM)
Overhead Squat (20 RM)
WOD
Metcon (Time)
EMT WOD 2
For time:
22-16-10
alt. 1-arm KB Snatches 32/24/24/16kg
HSPU or HR Push Ups
Time Cap: 10 min.