CrossFit Salzburg – Kurs

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Weightlifting

1: Power Clean (12 min. To build up to a heavy Power Clean.)

WOD

2: Metcon (Time)

10-15-20

Power clean 70/45//50/30kg

Toes to bar

Box jump overs 24/20″

Burpees over the bar

Time Cap: 25 min.

Gymnastics

1: Warm-up (No Measure)

A: Pull

16´E2MOM

30″ Chin over Bar Hold + 6 Ring Rows

B: Quality AMRAP

20″ L-sit (or L-sit Tuck) Hold on Rings

12 Rower Pike Ups

20″ Hollow Rocks (Plate weighted if possible)

C: For Time

3 Rounds

10 Goblet Squats

30 DU

Then: 50m Bear Crawl

2 Rounds

20 Goblet Squats

60 DU

Then: 50m Bear Crawl

1 Round of

40 Goblet Squats

120 DU

Rx: 24/16

2: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

3: Metcon (Time)

3 Rounds for Quality

3´ Dips

6´ Pull Up´s

8´ V-Up´s

8´ Push Up´s

6′ TTB

3´ Rope Climbs

PUMPING IRON

1: Metcon (No Measure)

5 rounds not for time of:

8-12 Renegade rows 22,5/15kg

8-12 DB Muscle Clean

In Teams of 2. You go I go…

25 min. Session.

2: Metcon (No Measure)

3 Rounds not for time

21 Banded lat. Pull Downs Tempo 1-0-3

15 DB Curls Alternating ahap

9 alt. Front racked KB Lunges ahap

Again You Go I go .
Complete 1 Round every 7 min.