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.