CrossFit Salzburg – Kurs
Warm-up (No Measure)
Prepare for cleans and Burpee Bar Muscle Ups.
1: Hang Squat Clean (15 min. to establish a 1 RM.)
Hang Power Clean + Front Squat is fine.
2: Metcon (Time)
Hang Squat Clean 65/45//50/30kg
Burpee Bar Muscle Up.
Time Cap: 15 min.
Scale Burpee Bar Mu to Burpee C2B.
Choose a heavier weight on the Hang Squat Cleans as you usually would. Those must not be unbroken! We want them heavy in this session.
1: TGU RAISES (5 x 6-8 reps. each arm.)
Use KB or DB
This is our main session. This drill is all about Core Strength which beautifully transfers to All Pressing movements. Enjoy.
25. min Session.
2: Metcon (Weight)
5 sets not for time: (perform 1 round every 3 min.)
12-8 heavy climbing Barbell curls (supinated)
8-6 weighted dips or strict dips.
+ Max. Banded Triceps pushdowns.
15 min session.