CrossFit Salzburg – Kurs
Warm-up (No Measure)
20 min. Trainer´s choice
1: Overhead Squat (OTM x 10, 10 sec. Bottom Hold ahap.)
Warm Up to a heavy and excellent OHS Triple. 10 min.
Choose your weight for the 10 sec. bottom hold session.
Work in teams of 2.
->10 sec. bottom hold.:
Drop into a OHS and hold the bottom position for 10 seconds.
Barbell taken from the ground!
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min. of:
10 OHS 50/35//35/17kg
10 Burpees over Bar
10 Toes To Bar
1: Clean pause complex (5 x 1 every 2 min. Climbing)
Lift off 3sec. Hold+ mid thigh 3 sec. Hold+ Power Clean + Hang Clean + jerk
2: Mid Thigh Box Cleans (5 x 3 across every 2 min.)
Set up a bar on a box at mid thigh.
At your final Pause Complex weight.
Pull quickly under bar, footwork. Cath high. 3 sec. Pause at catch position.