CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min.
-Mobility
-Snatch OHS Progressions.
WEIGHTLIFTING
1: Overhead Squat (5-5-5-5-5 from the floor across, heavy.)
Perform 1 set every 90“
Heavy and excellent. No misses.
2: Power Snatch (10 min. Build up to a heavy Power Snatch)
WOD
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
7 min. Time Cap.
This is a Sprint!
PUMPING IRON
Close grip banded bench press (8×3 across. Every 2 min.)
Supported by a band around your elbows.
Use a closer grip. Work up to a super heavy triple. Then 8 x 3 across.
Super heavy .
25 min Session.
Metcon (No Measure)
Emom x 20
Odd: 8-12 Skull crushers KB
Even: 8-12 land mine row.
Gymnastics
Skill :
Kipping Pull ups
Wod :
ReTest : 100 pull ups for time
Core :
EMOMx20
1: 40 sec hollow hold
2: 12-20 V Ups
3: 40sec tuck sit hold on KB
4: 12-20 V ups
