CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 min. Warmup

Work through movement progressions.

Start with gymnastics then lifts.

Work up to heavier weights than working weights . (No racks!)

WOD

Metcon (Time)

2 Rounds for time of:

800m Run

30 C2B

30 Front Squats 50/35//35/25kg

30 TTB

30 Power Cleans

Time Cap: 30 min.

Weightlifting

1: 3 Position Clean (15 min Build up to heavy complex )

Pockets-Hang-floor

2: Split Jerk (7×3 across @ 60-70% on the 90‘s)

3: Squat Clean and Jerk (On the 90‘s 1 lift)

Set 1-3 @ 70%

Set 4-6 @ 75%

Set 7-9 @ 80%

Set 10-12@85%

Excellence no misses!