CrossFit Salzburg – Kurs

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Weightlifting

3 Position Clean (10 min. Build up to Heavy and excellent complex.)

Pockets-Hang-floor
Ans Style. Power and squat eligible.

WOD

Metcon (Time)

For Time:

1 Round:

800 Meter Row

80 Double Unders

21 Hang Power Cleans (155/105)

2 Rounds:

400 Meter Row

40 Double Unders

15 Hang Power Cleans (155/105)

3 Rounds:

200 Meter Row

20 Double Unders

9 Hang Power Cleans (155/105)

Time Cap.: 30 min.

PUMPING IRON

Metcon (Weight)

5 Supersets of:

1-arm DB Bench Press r. 8-12 Reps.

1-arm DB Row r.(same weight) max. Reps.

Then

1-arm DB Bench Press l. 8-12 Reps.

1-arm DB Row l.(same weight) max. Reps.

25 min Session.

Metcon (No Measure)

OTM X 20

1: 10-15 Supine Ring Rows

2: 10-15 Ring Push Ups

3: 20 sec. L-Sit on KB

4: 10-15 Hang Cleans DB

Gymnastics

11: Warm-up (No Measure)

Warmup

3 Sets

5 Single Leg Box Jump/leg (be safe) 20 Landmine Oblique Twists

6 Half Kneeling Barbell Press/knee (12 total)

STRENGTH

Deficit Handstand Push-Up Negative

8sec lowering to floor; 3-4reps (advanced athletes will kip to top of rep); rest 2-3mins x 3 sets (slower eccentric this week)

Weighted Ring Dips with the same schedule

Metcon

For Time @ 75%

10-9-8-7-6-5-4-3-2-1 Double KB Deadlift 32/24

Kipping Toes to Rings

rest 3mins

For Time @ 75% 1-2-3-4-5-6-7-8-9-10

Dips (ring or bar)

Double Kettlebell Clean (24/16) r *scale DB loads up or down as needed