CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Warm up
Prepare for heavy OHS & TTB.
FOCUS on mobility !
STRENGTH
1: Overhead Squat (15 min. To establish a 10 RM OHS)
Warm up using a rep scheme of 5-5-3-3-3 climbing then choose your weight. Shoot for 70-80% of your 1RM.
WOD
2: Metcon (Time)
21-15-9
OHS 50/35//40/25kg
TTB
Time Cap: 12 min.
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring that each set is challenging.
E.g.: 15-12-9
Weightlifting
Metcon (No Measure)
A.
Every 3 minutes, for 12 minutes (four sets):
5-4-3-2-1 Split Jerks @ Medium weight. Drop weight after each set.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 rep @ 55-65% climbing.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 rep @ 65-75% climbing
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ Below the Knee) climbing.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%
