CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Warm Up Trainer´s choice
Open door 18.12 advent calendar
STRENGTH
1: Deficit Deadlifts (5 x 5 across ahap every 2 min.)
Stand on 20kg plates.
10 min to warm up to working weights.
5×5 across every 2 min. heavy and excellent.
WOD
2: Metcon (Time)
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts 100/70//70/45kg
Time Cap: 15 min.
Weightlifting
1: High-Hang Clean (5 x 4 on the 90´s 50-65%)
end each set with a jerk.
2: Hang Clean (5 x 3 on the 90´s 65-75%)
Set 1-2: 65%
Set 3-4: 70%
Set 5: 75%
finish each set with a jerk.
3: 3 Position Clean (1-1-1-1-1-1 ebery 2 min. 75-85%)
Pockets-Hang-floor
Set 1-2: 75%
Set 3-4: 80%
Set 5-6: 85%
finish each set with a jerk.
4: 2 clean lift offs + Clean & Jerk (1-1-1-1 every 2 min. 85-90%)
2 clean lift offs with a 2 sec. pause then full squat clean & jerk.
Set 1-2: 85%
Set 3-4: 90%
