CrossFit Salzburg – Kurs
STRENGTH
Overhead Squat (5,4,3,2,1)
Work up to a heavy single Overhead Squat following the Rep Scheme.
5 Reps about 60%/1RM
4 Reps about 70%/1RM
3 Reps about 80%/1RM
2 Reps about 85-90%/1RM
1 Rep about 90-100%/1RM
Rest 2Min between
(Session 18Min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
25 Double Unders / 15 Double Unders / 50 Single Unders
15 Toes to Bar / Straight Leg raises / HKR
5 Overhead Squats 60/40 // 40/30kg
RX+: 70/50kg
WEIGHTLIFTING
Hang Power Clean (5×3 @80%)
Rest 2Min between Rounds
Clean Pull (5×5 @100-110%)
You can go for Singles here!
Excellent Starting Position is important!
Rest 2Min between