CrossFit Salzburg

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CrossFit-Salzburg

MOD 1853

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

10 min. Quick Warm Up.

Weightlifting

1: LIFT OFF (Total Weight)

Power Clean (1 Rep Max)
In teams of 3 athletes.

Start with 60/40//40/25kg and build up to a 1 Rep max. increasing by 5kg/2,5kg//each round.

15 min. Time Cap.

WOD

2: Metcon (3 Rounds for reps)

“Doce”

3 Rounds of AMRAP 4, resting 4:00 between:

27/21 Calorie Row

21 Power Cleans

15 Burpee BJO (24″/20″)

Part #1 – 61/42,5//42,5/25kg

Part #2 – 50/35//35/20kg

Part #3 – 42,5/30//30/17kg

PUMPING IRON

1: Metcon (Weight)

4 Rounds not for time of:

8-12 DB Bench Press ahap.

8-12 DB Row left + right.

complete 1 round every 4 min.

2: Metcon (No Measure)

On the minute x 24

1: 8-12 weighted Box Step ups left.

2: 8-12 1 legged Deadlifts left.

3: 8-12 weighted Box Step ups right.

4: 8-12 1 legged Deadlifts right.

5: 8-12 Renegade Rows ahap.

6: Rest

Gymnastics

25 min. Warm up

– Core strength

– Mobility

1: Toes-To-Bar

15 min. for Technique

Also do an max T2B set at the end!

2: Metcon (3 Rounds for reps)

EMOM15

– T2B

– strict Pull-Ups

– Ring Dips
Pick numbers you can uphold through 5 rounds

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