CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

STRENGTH

20 min. session.

1: Paused Deadlift. (8 x 2 on the minute.)

Pause for 2 sec. below knee cap. on each rep.
Set 1&2 @ 60%

Set3&4 @ 65%

Set5&6 @70%

Set7&8 @ 75%

2: Deadlift (3 x 2 every 2 minutes)

Set 1 @ 83%

Set 2 @ 85%

Set 3 @ 87%

Stick to percentages!

Great Form.

WOD

3: Metcon (Time)

For Time:

21-15-9

-Deadlift @60% 1RM

-Chest 2 Bar Pull Up//Pull Up

-Lat. Burpees over Bar.

Time Cap.: 15 minutes.
Score: Time. Include weights.

Weightlifting

1: Muscle Clean (5 x 5 every 90 sec.)

Start 30% +5%each round

2: Power Clean (5-4-3-2-1 climbing every 90 seconds.)

Start @ 55% +5% each round

3: Halting Clean Complex. (2-2-2-2-2-2every 2 min climbing.)

Clean Pull to knees hold 3 sec.

than fluid into squat clean hold 3 sec.+

1 Squat Clean.
Start @ 70% +5% every 2 Rounds!

4: Floating clean high Pulls (5 x 3@ final weight of session 3 every 90sec.)

This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.