CrossFit Salzburg

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CrossFit-Salzburg

MOD 1442

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CrossFit Salzburg – Kurs

WEIGHTLIFTING

1: Metcon (Weight)

Every :90 Seconds x 5

On the 0:00 – 1 Power Clean

On the 0:20 – 1 Hang Squat Clean

On the 0:40 – 1 Squat Clean

From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%

Round 2 – 70%

Round 3 – 75%

Round 4 – 80%

Round 5 – 85%
Score: weight of final round.

2: Metcon (Time)

3 Rounds:

20 Hang Power Cleans

20 Front Squats

20 Push Press

Rx – (95/65)

Time Cap.: 15 min.

Courtesy of Comp Train.

PUMPING IRON

1: Metcon (No Measure)

5 Rounds not for time.

8-12 Renegade Rows ahap

8-12 2-arm Russian Swings ahap

20 min. Session.

2: Metcon (No Measure)

Emom x 20

Min.1: 10-15 lat. raise

Min.2: 20 sec. L-Sit on Kbs

Min.3: 10-15 supinated Biceps curls

Min.4: 5-10 strict Toes To Bar

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