CrossFit Salzburg – Kurs
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 @50- 80%*
Time Cap: 20 min.
If class is crowded split class into 2 heats with a 2 min. delay.
*Choose a weight that let‘s you move safe and with great form.
50-80% is a wide range.
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%
