CrossFit Salzburg

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CrossFit-Salzburg

MOD 1835

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CrossFit Salzburg – Kurs

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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.

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