CrossFit Salzburg – Kurs

1: Split Jerk (3-3-3-3-3 across ahap)

18 min. session.

May use Racks.

Work in teams.

2: Metcon (Weight)

EMOM x 21

Min.1: 21/17//17/12 Cal Row

Min.2: 1 Round of „DT“ you choose the weight

Min.:3: Rest

Score: weight
You choose the weight for DT.

The Goal of this session is to complete all reps over the 7 rounds.

PUMPING IRON

1: Metcon (Weight)

5 Rounds

10 Bench press @ 70%

10 Bent Over Barbell Row @ 70%

Perform 1 Round every 3 min.
30 min. Session.

2: Metcon (No Measure)

3 Supersets of:

8-12 Alternating Seated Kb Press (opposing arm loaded front racked)

8-12 weighted situps

8-12 Standing Preacher Curls

15 min. session

Gymnastics

WARM UP:

4 Rounds

3 Wall Walks

6 Push ups

9 sotts press empty bar

SKILL:

Handstand Push ups

EMOMx20

Even: 10-15 Ring Dips

Odd: 30sec HS-hold

CORE STRENGTH

Tabata: L-sit

Tabata: Hollow Rocks