CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Barbell Yoga.

Mobility and Progressions.

WEIGHTLIFTING

1: Squat Snatch (10 min. To establish a heavy Snatch)

2: Clean and Jerk (8 min. To establish a heavy CJ)

WOD

3: Metcon (AMRAP – Rounds and Reps)

Amrap 12 min. of:

1 Squat Snatch

3 Clean & Jerk

5 C2B

Weights: 60/40//40/25kg

Rx+: 70/50kg

PUMPING IRON

1: Metcon (No Measure)

5 rounds not for time of:

8-12 Renegade rows 22,5/15kg

8-12 DB Power Clean

You go I go…

25 min. Session.

2: Metcon (No Measure)

3 Rounds not for Time:

8-10 Weighted Step ups each leg. Tempo 1/3

8-10 Pronated Curls

20 Banded lat pull Downs.

Again You Go I go .
Perform 1 round roughly every 6 min.

18 min. Session