CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 7

Row 200m

5 x Push-up to Handstand

20 sec HollowHold

20 sec SupermanHold

8 – 15

Monkey Squats

Kamel Stretch

Scorpions

PVC Dislock enger werdend

Shoulder Rotation Stretch

Weightlifting

Hang Squat Clean (15 min to establish a 5 RM)

WOD

choose you category!

Metcon (Time)

Competition

For time:

21 Hang Cleans 70/50kg

21 Pull Ups

15 Power Cleans 70/50kg

15 C2B

9 Squat Cleans 70/50kg

9 Bar Muscle Ups

Time Cap: 15 min.

Metcon (Time)

Rx

For Time:

21 Hang Cleans 61/42,5kg

14 Pull Ups + 7 C2B

15 Power Cleans 61/42,5kg

9 Pull Ups + 6 C2B

9 Squat Cleans 61/42,5kg

6 Pull Ups + 3 C2B

Time Cap: 12 min.

Metcon (Time)

Fitness

For Time:

21 Hang Cleans 42,5/30kg

21 Pull Ups

15 Power Clean 42,5/30kg

15 Pull Ups

9 Squat Clean 42,5/30kg

9 Pull Ups

Time Cap: 12 min.