CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

STRENGTH

1: Thruster (10-8-6-4-2 climbing every 2 min.)

barbells taken from the floor.

Work in teams.

15 min. session.

WOD

2: Metcon (Time)

18-15-12-9-6-3 reps for time of:

Thrusters 35/25//25/17kg

Power snatches 35/25//25/17kg

Toes-to-Bars

Time Cap: 20 min.

Weightlifting

1: Muscle Clean (5 x 5 climbing on the 90´s)

add a Jerk to your final rep. of each set.

2: Power Clean (5-4-3-2-1 climbing on the 90´s)

add a Jerk to your final rep of each set.

3: Clean Complex Hold Double. (6 x 2 climbing every 2 min.)

Pull to knees hold 3 sec. into fluid squat clean hold bottom position 2 sec. + 1 full squat clean & Jerk.

4: Clean Pull (5 x 3 @ 110% across on the 90´s)