CrossFit Salzburg

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CrossFit-Salzburg

MOD 1653

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer’s choice.

Weightlifting

3 Position Snatch (10 min. Establish Heavy & Excellent complex.)

Pockets, Knees, Floor;

WOD

Metcon (Time)

60-40-20

Hang Power Snatch 42,5/30//30/17kg

Ring Rows

Time Cap: 20 min.
Rx: Ring Rows feet on a Box in one line!

No kip, strict.

Scale the Ring Rows as needed.

Gymnastics

Warm up

3 rounds

30sec hollow rocks

30sec max sit ups

30sec rest

Gymnastics Strength

(30min)

3 Rounds

30 strict pull ups

30 push ups

15 KB bent over row

15 KB press 16/12kg

Metcon

12 rounds

every 0:30

2-6 pull ups

Rxd: C2B

Rxd+ : muscle ups

* choose wisely – a number you can do for 12 rounds (!)

Rxd: deficit push ups

PUMPING IRON

Half Kneeling Landmine Press (4 x 8-12 ahap left and right.)

25 min Session.

Quickly warm up to working weights then 4 sets across every 4 min.

Metcon (No Measure)

4 Rounds not for time of:

10-12 Bent over barbell Rows ahap

10-12 floor presses ahap (approx. same weight as barbell Rows)

20 Partner med ball sit-Ups. ( toss the ball to partner)

10-15 banded biceps curls.
Perform this session with a partner. I Go, you Go. On the barbell work.

Then Work simultaneously on the Situps and banded Curls.

Perform one round roughly every 5 min.

20 min. Session.

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