CrossFit Salzburg – Kurs

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Weightlifting

Clean Jerk complex (7 sets build up, focus on technique !)

On the 1:30 for 7 Sets:

Clean Pull

Hang Clean High Pull

2 Power Cleans

2 Jerks

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Clean&Jerks

+30 Double Unders after each round //15 dubs or 45 singles.

Weight: 60/40//40/25kg

Rx+:70/47,5kg

Time Cap: 18 min.

Gymnastics

1: 15 Min Warm Up Trainer’s Choice (No Measure)

1: T2b

EMOM 10

5 Strict T2B -Kipping T2B

3: Pull Up/ Chest2bar/MuscleUp (15 min )

10 min Skill

WOD

4: Metcon (Time)

15 cal Row

2 Bar Muscle up-scale 4Chest2bar-scale – 6 Pull Up

5 Hspu

8 t2ring

3 Rounds

PUMPING IRON

1: BAMBOO BENCH PRESS (7 x 5 ahap 80%1RM EVERY 2 Min.)

60% bumper weight

40% banded weight
25 Minute session

2: Metcon (No Measure)

OTM x 20

1: 10-15 supine Ring Rows

2: 5/5 heavy dbl. KB 1 legged deadlifts

3:10-15 DB Skullcrushers

4: 20 sec. L-Sit on KBs
Work in Teams of 2 at each station.

Keep up your numbers over the 5 Rounds!