CrossFit Salzburg

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CrossFit-Salzburg

MOD 1847

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

Weightlifting

1: Clean and Jerk (OTM x 11 waive loading.)

Quickly warm up to 70% CJ

On the Minute x 11:

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

… Minute 4 – Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

… Minute 8 – Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

20 min. session.

WOD

2: Metcon (AMRAP – Reps)

AMRAP 9 Minutes of:

1-2-3-4-5-6-7-8-9 (ascending ladder +1)

-Clean & Jerks @ 80%

-Ring Muscle Ups
Scale Ring Muscle ups to Bar Muscle Ups or Jumping BMU.

PUMPING IRON

“Jailbreak” (No Measure)

„JAILBREAK”

5 Rounds OTM (35 MIN.)

-10 DEADLIFTS DB/KB ahap

-Max. Strict Ring Push Ups.

-10 Barbell curls ahap

-20 sec. L-Sit on KBS

-10 DB Cleans ahap

-Max Reps Banded Triceps Pushdowns

-Rest

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