CrossFit Salzburg

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CrossFit-Salzburg

MOD 1506

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Get sweaty, mobility and power Clean Progressions.

WEIGHTLIFTING

1: Power Clean (10 min. To establish a heavy Power Clean)

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min.

9 Power Cleans 60/40//40/25kg

12 Burpees lateral.

15 Wall Balls 20/14lbs.

Gymnastics

10: Warm-up (No Measure)

3x30sec hollow

3x30sec superman

Shoulder mobility

Skill only kipping for Pull Ups etc. (Emom x 12 )

Double Unders (20 min )

WOD (Amrap 15 )

5 HSPU

5 Kipping Pull UPS /C2B/ Bar Muscle UP

20 Double Unders

not for score, only for moving

PUMPING IRON

1: Metcon (Weight)

5 Sets not for time:

6-8 superheavy DB Bench Press

8-10 superheavy DB Kneeling Row

25 min. Session.

2: Metcon (No Measure)

EMOM x 10

Odd: 10-15 Ring Rows

Even: 10-15 klapping Pushups

3: Metcon (Weight)

Biceps Curls

21-18-15-12-9

Rest as needed. Slow down as Reps decrease.

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