CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1644

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer‘s Choice.

STRENGTH

1: Push Press (OTM X 10, 2 Push Press across.)

Every min. 2 Push Press for 10 min.

Choose a weight you can maintain good Form.

WOD

2: Metcon (Time)

27-21-15-9

Deadlift 100/70//70/45kg

Ring Dips//Push Ups

Time Cap.: 15 min.

Weightlifting

Metcon (Weight)

Every 90 sec. x 5 sets:

3-Position Clean @ 65-75%

(high hang, mid-thigh, floor)

Add a Jerk to your final rep.

Followed by…

Every 90 sec. x 5 sets::

Hang Clean + Clean + Jerk @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes:

Clean & Jerk @ 85-95%

Followed by…

Every 90 sec. x 5 sets::

Clean Pull x 2 reps @ 95-110%
Score: weight of CJ x 5.

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