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