CrossFit Salzburg

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CrossFit-Salzburg

MOD 1802

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

10 min. Quicky Warmup.

STRENGTH

1: Front Squat (1-1-1-1-1-1)

Warm Up to starting weight:

5-4-3-2-1 (30-40-50-60-70%) on the 90´s

Warm up sets are taken from the floor.

then on the 90´s.

Set 1 @ 75%

Set 2@ 80%

Set 3@85%

Set 4,5,6 @90%

May use a rack for these sets!

Work in teams of 2 or 3 athletes.

Score: Set 6

(20 min. session.)

2: Front Squat (3-3-3-3-3-3)

Beginners start with a light weight and build up to heavy triple adding 5% on each set.

WOD

3: Metcon (Time)

For Time:

21 lat. Burpees over Bar

15 Power Cleans

9 Front Squats

9 lat. Burpees over Bar

21 Power Cleans

15 Front Squats

15 lat. Burpees Bar

9 Power Cleans

21 Front Squats

Time Cap: 12 min.

Weight: 40% of 1 RM Power Clean
This is a sprint @ light weights!

Move fast and prove that it’s light!

Score: Time, note weights.

Weightlifting

1: Tall Clean (6 x 4 on the 90´s)

30-40-45-50-55-60%

Each lift is a squat clean + jerk

2: Hang Clean (6 x 3 on the 90´s)

Set 1&2 @ 67%

Set 3&4 @72%

Set 5&6@ 77%

Squat clean + Jerk.

3: 2 Position Clean (6 x 2 every 2 min.)

Hang + Floor
Set 1&2@76%

Set3&4@81%

Set5&6@86%

Squat + final Jerk.

4: Clean Pull (5 x3 @ 116% on the 90´s)

heels down.

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