CrossFit Salzburg – Kurs
Hang Squat Snatch (12 MIN. to establish a heavy Hang Squat Snatch)
Metcon (10 Rounds for reps)
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches 60/40//40/25kg
Rest 2 minutes between rounds
(28 min. Session)
Scale weight and Reps. Of Burpees If needed.
10 Quadruped Hip Extension/side
10 Alternating Pistol Squats
Barbell Turkish Get Up – Build up to a tough single on each arm
1: Pull Up/ Chest2bar/MuscleUp
10 min Skill
10 min. HSPU Practise.
Beginners work on progressions.
Ninjas go for strict all the way to deficit push ups.
3: Max. HSPU (AMRAP – Reps)
4: Metcon (AMRAP – Rounds)
WOD: Amrap. 15 min
3 Hollow Body Wall Walks
2 Rope Climbs
20m Farmers Walk 80/55lbs
10 Windshield Wipers/side
1: Metcon (Weight)
Every 4 minutes
5 Supersets of:
8-12 Close Grip Bench Press ahap
8-12 bent over Barbell Row
30 min. Session.
10 min. Warm up to working weights.
Then every 4 Minuten 1 superset.
2: Metcon (No Measure)
4 Rounds not for time. (Every 5 minutes)
1.: 20 Half kneeling 1 arm landmine Press right arm (opposing Hand Front Racked DB hold)
2.: 20 seated banded right arm pulls (opposing hand front racked KB hold.)
3.: 20 Half kneeling 1 arm landmine press left arm (opposing Hand Front racked DB hold)
4.: 20 seated banded left arm pulls (opposing hand front racked KB hold.)
Quality Reps! Tempo 2-1-2