CrossFit Salzburg – Kurs

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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%