CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min.

-Rowing mechanics

-Posterior chain & Thoracic spine mobility

-Deadlift Points of Performance.

Into strength session.

STRENGTH

Deadlift (15 min. To establish a 1RM.)

Work in teams.

Stay Safe!

WOD

Metcon (Time)

3 Rounds for time of:

1k Row // 800m Row

25 Deads 100/70//70/45kg

Time Cap: 21 min.

Weightlifting

1: 3 Position Clean (10 Rounds Every 90 seconds build up.)

Pockets-Hang-Floor
Starting with 50% 10 Rounds build up every 90sec. in small steps. 2,5kg/5kg each Round.

2: Metcon (Weight)

10 Rounds OTM

1 Power Clean + 2 Split Jerks @ 70-80%
Footwork!

Consistency.

3: Clean Pull from riser 20kg Plate (5×5 every 2 min. @ 90-100% 1RM)

5×5