CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer‘s choice.

Weightlifting

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Power Clean and Jerk

2 Power Snatches

5 Thrusters

Build up to an excellent sequence.

WOD

2: Metcon (3 Rounds for reps)

“Limitless”

Teams of 2 or 3 athletes :

AMRAP 7:

100/70 Calorie Assault Bike

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:

75/50 Calorie Assault Bike

Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:

50/30 Calorie Assault Bike

Max Thrusters (95/65)

Gymnastics

1: Warm-up (No Measure)

3 Rounds Not for Time

Run 200m

Quadruped Crawl 30m

30sec Wall Facing HS Hold

30 sec Hollow Rocks

30 Sec Supermann Rocks

2: Gymnastic Strength

AMRAP x3

L-Sit Pull Up

3: Metcon (AMRAP – Rounds)

10 Min Amrap

Heavy Cindy

5 C2b Pull ups

10 Ring dips

15 Goblet Squats

Rest 3 min

Amrap 7 Cindy

KB 24/16 Kg

PUMPING IRON

1: Metcon (AMRAP – Rounds and Reps)

In T3:

15 min. „QUALITY AMRAP”.

100 feet Sled Drag ahap

10 Bent over Barbell Row ahap afer each round.

You go, i go.

25 min. Session

Metcon (No Measure)

OTM X 20

1: 10 Barbell Rollouts

2: 30 sec. D-Ball Bear Hug ahap

3: 10 Barbell Good Mournings

4: 10 DB Preacher Curls (Tempo 102)

All reps for quality