CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1717

| 0 comments

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

25 min. Trainer´s choice.

Include a core strength session:

5 Rounds every 90 sec. of:

-10 sec. Hollow Hold

-10 Tuck Ups

-10 Hollow Rocks.

STRENGTH

1: Deadlift (5 x 5 @ 80% every 2 min.)

20 min. session.

Work in teams of 2.

warm Up to starting weights then 5 x 5 across at 80% every 2 min.

WOD

2: Metcon (AMRAP – Reps)

“OPTIMUS PRIME”

AMRAP 7 min.

Wallballs 20/14lbs.

On the Minute: 7 Deadlifts 100/70//70/45kg
Score: Total Wallballs

Start the WOD with 7 Deadlifts!

Weightlifting

1: Clean 7 Complex (30%-35%-40%-45% every 2:30 min.)

Pull+HP+PC+FS+HSC+SC+2Jerk

2: Clean 6 Complex (50%-55%-60%-65% every 2:30 min.)

Pull+HPC+PC+HSC+SC+Jerk

4: Clean 4 Complex (80%-85%-90%)

Pull+HPC+SC+Jerk

5: Clean and Jerk (1-1-1-1 every 2 min.)

Squat cleans mandatory.

Heavy and Excellent.

Schreibe einen Kommentar

Follow by Email