CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice

STRENGTH

1: Thruster (3-3-3-2-2-2-1-1-1 climbing)

15 min. session.

From the floor.

WOD

2: Metcon (Time)

Minute 0 – 10

60 Double unders

10 Thrusters 50/35kg

60 Double unders

20 Thrusters 50/35kg

60 Double unders

30 Thrusters 50/35kg

…directly into

3: Metcon (Time)

Minute 10 – 20

5 Rounds

30 Double unders

15 Chest to bar pull ups

Weightlifting

1: Muscle Clean (5-5-5-5-5 climbing every 2 min.)

Add a strict Press at the end of each complex.

2: Power Clean (5-4-3-2-1 every 90 sec. Climbing.)

Add a push press to the end of each complex.

3: Squat Clean and Jerk (1-1-1-1-1 climbing every 90 sec.)

4: Clean Pull from riser 20kg Plate (3-3-3-3-3 across @110% every 90 sec.)

Singles drop every rep.