CrossFit Salzburg

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CrossFit-Salzburg

MOD 1851

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

STRENGTH

1: Behind The Neck Jerk (12 min. to establish a Heavy.(1RM) 5-4-3-2-1-1-1)

Power or Split is allowed.

Work up to a heavy and excellent Rep using this Rep Scheme:

5 @50%-4@60%-3@70%-2@80%-1@90%-1@95%-1@100%

on the 90´s.

Drop heavy Reps!

Work in teams.

WOD

2: Metcon (Time)

“REAR END”

3 Rounds of:

60 Double unders

45 Air Squats

21/15 Cal Bike.

10 BN Jerks @ 80%

Time Cap: 20 min.
If class is crowded split class into 2 heats with a 2 min. delay.

Weightlifting

1: High-Hang Clean (5 x 4 on the 90´s)

Set 1 @40%

Set 2@50%

Set 3@55%

Set 4@60%

Set 5@65%

ad a Push Press to the final Rep of each set.

2: Hang Clean (5 x 3 on the 90´s)

Set 1,2 @ 65%

Set 3,4 @ 70%

Set 5 @ 75%

ad a Push Jerk to the final rep of each set.

3: 3 Position Clean (6 x 1 every 2 min.)

Pockets-Hang-Floor
Set 1,2 @ 75%

Set 3,4 @ 80%

Set 5,6 @ 85%

ad a Split Jerk to the final rep of each set.

4: 2 clean lift offs + Clean & Jerk (1-1-1 every 2 min)

2 clean lift offs with a 2 sec. pause then full squat clean & jerk.
Set 1 @ 85%

Set 2 @ 87%

Set 3 @ 90%

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