CrossFit Salzburg – Kurs
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