CrossFit Salzburg – Kurs
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
