CrossFit Salzburg

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CrossFit-Salzburg

MOD 1833

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

STRENGTH

1: Thruster (Establish 3RM)

Warm up sets: every 2 min.

0-2:10@ empty bar

2-4: 5@40%

4-6: 3@50%

6-8: 3@60%

8-10: 3@70%

10-12: 2@80%

12-14: 1@90%

14-16: Rest 2 min.

16-17 min. hit your 3 RM @90%

WOD

2: Metcon (AMRAP – Reps)

OTM x12

Odd: 10 Thrusters @ 50%1RM

Even: C2B (you pick the number.)

Score: Round of fewest Reps. of C2B.
Scale C2B to Pull Ups or Jumping C2B.

Your score will be the round of your fewest C2B.

This one is all about consistency.

Choose your number wisely.

Thrusters and C2B must not be unbroken.

Choose a number you can manage to hold on to over the 6 Rounds under fatigue of thrusters.

Weightlifting

Warm-up (No Measure)

20 min. Clean & Jerk Prep.

Clean & Jerk, heavy consistency. (10 x 1 @ 91% across.)

5 @ 30%

3 @ 40%

3 @ 50%

3 @ 70%

2 @ 80%

1 @ 90%

every 2:00 min

then

10 x 1 @ 91% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)

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