CrossFit Salzburg – Kurs
Warm-up (No Measure)
15 min. trainer´s choice.
1: Squat Snatch (OTM x10 1 Snatch Complex.climbing)
5 Second Pull from Floor to Knee, Fluidly into Squat Snatch. 3 Second Pause in Catch Position. (PS+OHS is fine)
Start with a light weight and build up to a solid complex.
20 min. session.
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes of:
5 Ring Muscle Ups
4 Squat Snatch 61/42,5//42,5/30kg
Rx+: strict RMU, 83,5/55kg
Decrease number of RMU if needed or Go for BMU.
If you do not have Muscle Ups yet, go for 5 “Shoot throughs” on Boxes. (Push Up-shoot through-Dip-shoot through)
1: Metcon (5 Rounds for reps)
Max. Deadlifts @ 1.5/1//1/0.7 BW
Max. strict ringrows. Supine.
This WOD is performed like ‘LYNNE’
Warm up to working weights then perform as prescribed. 15 min. prep.
Min. Work requirement 10DL/10 Rows per round.
40 min. Session.
2: Metcon (No Measure)
OTM X 10
ODD: 60 sec. Plank
Even: 10-15 def. Push Ups.
111: Warm-up (No Measure)
10x l&r side plank
10x duck ups
30sec dynamic blank
10 seated box jumps
use a med ball or Db
Min 1-4 Kipping
Min 4-8 Knee to elbow /RX Strict (go for min. 5 reps unbrocken)
Min 8-14 Kipping t2b (5-8 reps unbrocken) / RX Complex of 3-t2b-3 pull ups-3 chest2bar /Rx+ 3t2b-3 chest2bar-3bar muscle up
5 rounds for time
10 DB Deatlift (Heavy)
10 Box Jumps (High)