CrossFit Salzburg

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CrossFit-Salzburg

MOD 1495

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Get moving, mobility, then spend great effort on progressions.

WEIGHTLIFTING

This Session is all about technique. Do not care to much about weight. Care about bar path and quickly pulling under as progressions vary.

1: High-Hang Clean (EMOM X 5 @ 50-60%)

2: Hang Clean (EMOM X 4 @ 60-70%)

3: Clean (EMOM X 3 @ 70-80%)

WOD

Metcon (Time)

21-15-9

Squat clean 60/40//40/25kg

Box Jumps 60/50cm

Time Cap.: 12 min.

PUMPING IRON

1: Bench Press (6 x 5 @ 75-85%)

Warm up to weight for working sets, then 6 x 5 across . Every 2:30 min.

25 min Session.

2: Metcon (No Measure)

Emom x 20

1. 8-12 single leg dbl. KB Deadlifts

2. 10-15 Preacher Curls DB

3. 8-12 dbl. KB russian Swings

4. 10-15 1 arm Ring rows.

5. 8-12 MB Bear Hug Situps.
Alternate leg on 1, alternate arm on 4 after each round.

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