CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. trainer´s choice.
STRENGTH
1: Overhead Squat (1-1-1-1-1-1)
Build up to a 70% OHS.
Then perform 1 set every 90 seconds.
Set 1: 75%
Set 2: 80%
Set 3: 85%
Set 4,5&6: 90%
Work in teams.
Beginners start with a light weight and build up from there on each set in sets of triples !!!
2: Overhead Squat (3-3-3-3-3-3)
This is the beginners version.
Work up to a light and excellent starting weight. From there build up in small steps on each set.
WOD
2: Metcon (Time)
For Time:
3 Rounds of:
21 Chest To Bar Pull Ups// Pull Ups
15 OHS
9 Clean & Jerks
Time Cap: 15 min.
Weights: OHS and Clean & Jerks @ 50%1RM
Scale number of C2B if needed (e.g.: 18,15,12 or 9)then to most difficult progression that let´s you finish inside the time cap considering the overall work capacity.
Weightlifting
1: High-Hang Snatch (6 x 4 on the 90´s)
30-40-45-50-55-60%
2: Hang Snatch (6 x 3 on the 90´s)
Set 1&2: 65%
Set 3&4: 70%
Set 5&6: 75%
Singles!
3: 2 Position Snatch (6 x 2 every 2 minutes.)
Hang + Floor.
Set 1&2: 75%
Set 3&4: 80%
Set 5&6: 85%
4: Snatch Pull (5 x 3 on the 90´s @ 115%)
Heels down!
