CrossFit Salzburg

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CrossFit-Salzburg

MOD 1841

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: Power Snatch Complex. (OTM x 8 build up to heavy & excellent complex.)

1 Snatch Deadlift+

1 Snatch High Pull+

1 Power Snatch

WOD

2: Metcon (Time)

For Time:

25-20-15-10-5

-Power Snatch 35/25//25/17kg

-Toes To Bar

-Down & Ups

Time Cap: 20 minutes

PUMPING IRON

PRISON THURSDAY (No Measure)

„PRISON THURSDAY”

5 Rounds OTM (35 MIN.)

-10 Bench Press ahap (70%)

-max. Strict Ring Rows ub. (min. 10)

-10 Barbell curls ahap

-10 Skull Crushers KB ahap

-10 DB Hammer curls ahap (10l+10r)

-Max Reps strict dips.(min. 10)

-Rest

Gymnastics

25 min. Warm Up

Core Workout

Mobility work

1: Toes-To-Bar

15 min. for technique work

Practice linking multiple reps together

2: Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3 of:

– T2B

Do 2 Rounds of strict Cindy after each set
TC: 15 min.

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