CrossFit Salzburg – Kurs

1: Squat Clean (15 min. Build up to heavy Squat Clean)

PUMPING IRON

2: Metcon (Time)

For Time:

27-21-15-9

Squat Cleans 42,5/30//30/17 kg

Ring Dips

Time Cap: 15 min.

1: Land Mine Press (5 x 10-12 left & right across ahap.)

From a kneeling position.
20 min. Session.

2: Metcon (No Measure)

EMOM X 20

1: 10-15 Ring Rows supine.

2: 10-15 Ring Push Ups

3: 10-15 Barbell Curls

4: 10-15 weighted Situps.

Gymnastics

PULLING STRENGTH

5 supersets of:

* 4-6 strict pull ups (if you can do more than 6 strict pull ups with a band – choose a band with less resistance for example : you can do 10 with purple band – use the black one)

* 10 strict ring rows

* 15 barbell bent over row 60/40/40/30kg

Rest as little as possible between movements.

Rest 2:00mim between rounds.

AMRAP 15

10 double DB / KB cleans 20/15/15/10kg

10 kipping pull ups