CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Trainer´s choice.
Weightlifting
1: OVERHEAD STRENGTH COMPLEX. (5 sets climbing every 2 minutes.)
3 Muscle Snatch+
3 Snatch Grip Behind The Neck Jerks+
3 Overhead Squats
Quickly warm Up to a starting weight then perform 1 set every 2 minutes climbing to a heavy and excellent weight.
WOD
2: Metcon (Time)
For Time:
21-15-9
– 1 arm DB Snatch alt. 22,5/15//15/10kg
– 1 legged Squats alternating.
– HSPU or Push Press @ medium weight.
Time Cap: 12 Min.
Rx+: Strict HSPU.
PUMPING IRON
Seated 1-arm DB Strict Press. (4 x 8-12 ahap)
While seated on a bench or box,
Press a DB/KB Overhead while holding another DB/KB in your opposing hand.
Alternate left and right.
2: Metcon (No Measure)
OTM x 20
1.: 10 MB Slams
2.: 10 Barbell Rollouts
3.: 10 Dbl. KB Russian Swings ahap.
4.: 30 MB Russian Twists
5. Rest.
