CrossFit Salzburg – Kurs

WEIGHTLIFTING

1: Hang Squat Snatch (15 min. Establish a 2 RM.)

2: Metcon (Time)

5 Rounds for time:

100 Double Unders //50 Dubs/150 Singles

20 Snatches 35/25//25/17kg

20 min. Time Cap.

PUMPING IRON

1: BENCH PRESS PARTY (10,20,30 Reps. @ 70/60/50% rest as needed)

Emom add 5/2,5 kg until failure.

10 @ 70%, 20@60%, 30@50%;

Gymnastics

EMOMx20

Odd: 8-10 strict pull ups

Even: 30sec hang on bar

8 Rounds

Every 2:00

20/17/17/15 cal row

+ max kipping/butterfly pull ups

Rest 1:00