CrossFit Salzburg – Kurs

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WEIGHTLIFTING

Hang Squat Snatch (12 MIN. to establish a heavy Hang Squat Snatch)

WOD

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)

Rx+:70/50kg
Scale weight and Reps. Of Burpees If needed.

Gymnastics

Warm-up

3 Sets

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

2: HSPU

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

PUMPING IRON

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