CrossFit Salzburg – Kurs
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.
