CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. trainer´s choice.
STRENGTH
1: Front Squat (5-4-3-2-1-1-1 every 2 min.)
8 min. to warm up to working weight.
Then every 2 minutes.
5 @70%
4@75%
3@80%
1@84%
1@87%
1@90%
Work in teams.
(20 min. session.)
WOD
2: Metcon (Time)
3 rounds
11 hang power cleans @50-60%
22 Lateral hopes over the bar*
33 Kettle-bell swings 24/16//16/12kg
*For Bar hopes over and back = 1 rep
Time Cap:12 minute time cap
Choose percentage on the HPC that let´s you finish inside the timecap. Heavy and manageable. Must not be unbroken.
Score: Time, note weights.
Weightlifting
1: Muscle Clean (5 x 5 on the 90´s (+Jerk))
starting @ 30% +5% each set up to 50%
add a strict press to your final rep
2: Power Clean (5-4-3-2-1 on the 90´s)
starting @55% +5%each round. (up to 75%)
add a push press to your final rep of each set.
3: Clean 4 Complex (6 x 1 every 2 min.)
Pull+HPC+SC+Jerk
starting @ 75% +5% every 2 sets up to 85%.
Split Jerk!
Set 1+2@ 75%
Set 3+4 @80%
Set 5&6@85%
4: Floating clean high Pulls (5 x 3 on the 90´s @100%)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.
