CrossFit Salzburg

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CrossFit-Salzburg

MOD 1681

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

STRENGTH

1: Weighted Step-ups (5-5-5-5 across)

set of 5 = 5l.+5r. alternating

Warm up to working weights then across every 2 min.

Use DBs or KBs. for weights!

Men use 60cm Box, Women use 50cm Box.

Work in teams.

15 min. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min.

30/21//21/15 Cal Row

15 Box Jumps

7 Burpee Bar Muscle Ups //Burpee C2B
If you do not have Pull Ups yet, go for 7 Burpees + 7 jumping Pull Ups.

Weightlifting

1: Metcon (Weight)

Clean Pull + Hang Power Clean + Squat Clean

Starting @ 30% +5/+2,5 kg every 90 Seconds for 13 rounds. (Final set: +65kg/+32,5kg)

2: Split Jerk (5 Rounds: 3 Split Jerks @ 60% every 2 min. )

3: Clean and Jerk (10-8-6-4-2)

Perform 1 set every 2 min.

10@ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

Percentages of your 1 RM Jerk!

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