CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Quicky warm up.
E.g.:
10 Push Ups
10 SDLHP Kb medium
10 back lunges
Wrist mobility
10 KB Push Press each arm
10 SDLHP
10 Goblet Squats
Ankel mobility
10 clapping Push Ups
10 SDLHP
10 Pistols or Box Pistols.
STRENGTH
1: Bench Press (10-8-6-4-2-2-2)
Climbing.
20 min. Session.
Work in teams.
Must have a spotter for the heavy sets!!!
WOD
2: Metcon (Time)
21-18-15-12-9
-Pistols alternating
-SDLHP 50/35//35/17kg
-Push Press 50/35//35/17kg
Time Cap: 20 min. (Sharp)
Scale Pistols to Box Pistols or double Airsquats.
Scale weights as needed.
WEIGHTLIFTING
1: Metcon (No Measure)
EMOM X 14
Odd: Snatch High Pull+ Hang Snatch+ Power Snatch
Even: 3 Snatch Balance
2: Snatch from Blocks. (Every 2 Min. )
Set . 1-3
5 @ 50%
Set . 4-5
4 @ 60%
Set . 6-7
3 @ 70%
Set . 8-9
2 @ 75-80%
Reset for each Rep.
