CrossFit Salzburg – Kurs
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