CrossFit Salzburg

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CrossFit-Salzburg

MOD 1559

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CrossFit Salzburg – Kurs

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WEIGHTLIFTING

1: Cluster (15 min. To establish a 1 RM)

WOD

2: Metcon (Time)

7 Rounds for time of:

5 Bar Muscle Ups

12 Thrusters 42,5/30//30/17kg

Time Cap: 21 min.
Scale reps and weight If needed so you got a chance of making the timecap. Don‘t make it easy. If it does not scare you it‘s not hard enough.

Bar Muscle Up to 5 C2B + 10 Push up or 5 Pull Ups + 5 Push Ups.

Gymnastics

Double Unders

15 min practice

: Metcon (5 Rounds for reps)

EMOM 5

100 m row 20 dubs

Metcon

10 frog Jumps

5 hspu

10 pull ups

5 ttb

30 sec Ring blank

15 cal row

20 min amra

PUMPING IRON

1: Sled Drag (7 x 20 meter )

Backward Sled Drag
Every 3 min. 20 m sled drag. Using arms only!

Perform 20 Push Ups after each set.

25 min. Session.

2: Metcon (No Measure)

EMOM X 20

Min. 1: 8-12 Barbell Roll outs

Min. 2: 8-12 weighted Box Step ups left leg

Min. 3: 8-12 bent over barbell Row ahap

Min. 4: 8-12 weighted Box Step ups right leg

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