CrossFit Salzburg

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CrossFit-Salzburg

MOD 1839

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

STRENGTH

1: Shoulder Press (10 x 3 @80% every 90 seconds.)

Quickly Warm Up to working weights. (5 Min.)

Then every 90 seconds. 3 Press @ 80%

Work in teams of 2.

20 min. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes of:

30 1-Arm DB Push Press 22,5/15//15/10kg

30 Wall Balls 20/14lbs.

Score: Rounds and Reps.
Alternate Push Press anyhow as long as you evenly prportion reps. (15 r+15l)

Weightlifting

Warm-up (No Measure)

20 min. Snatch Prep.

SNATCH, HEAVY CONSISTENCY (10 x 1 @91% every 90 seconds.)

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)
All Snatches are full Squat Snatches for sure!

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