CrossFit Salzburg – Kurs
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 (30-40-50-60-70-75%) 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!
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.
