CrossFit Salzburg – Kurs

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Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

STRENGTH

1: Shoulder Press (10-8-6-4-2)

10@ 50%

8@ 60%

6@70%

4@80%

2@90%

15 min. session.

Quickly warm up to starting weight then work through working sets every 2 min.

From the floor.

WOD

2: Metcon (Time)

1k Row //750m

…directly into

3 rounds of:

21 Front squats 61/42,5//42,5/30kg

15 Barfacing Burpees

9 C2B // Pull Ups

Time Cap: 20 min. (sharp!)

Weightlifting

1: Tall Clean (5-5-5-5-5 every 2 min. build up.)

drop every rep. start at high hang position. Full squat clean!

Add a jerk at the end of each lift.

Work up to 60% of 1RM

2: Hang Clean + Power Clean+ jerk (3+2+1 x 3 @ 60% every 2 min.)

3: 3 Position Clean (1-1-1-1-1-1)

Pockets-Hang-floor
Set 1+2 @ 60%

Set 3+4 @ 70%

Set 5+6 @ 80%

every 2 min.

add a jerk at the end of each complex.

4: Clean and Jerk (3 attempts heavy and excellent. (1Att./2 min.))

5: Clean Pull from riser 20kg Plate (3 x 3 every 90 sec. @ last Clean & Jerk + 10%)

Drop each rep.

Starting Position!