CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

30 min. WOD Prep.

WOD

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Intermediate Option

10-9-8-7-6-5-4-3-2-1 reps for time of:

1¼-body-weight deadlift

¾-body-weight bench press

½-body-weight clean

Beginner Option

8-7-6-5-4-3-2-1 reps for time of:

¾-body-weight deadlift

½-body-weight bench press

⅓-body-weight clean

Time Cap: 20 Min.

If class is crowded share one station and alternate through movements.

Regionals 2018 Weights:

Male: 133/88/65kg

Female:100/61/47,5kg

Weightlifting

1: Muscle Clean (5 x 5 on the 90´s)

30-35-40-45-50%

ad a Push Press to final rep of each set.

2: Power Clean (5-4-3-2-1 on the 90´s)

50-55-60-65-70%

ad a Push Jerk to final rep of each set.

3: “Clean ] Jerk Complex” (1-1-1-1-1-1 every 2 min.)

Clean Pull to KneesHold 3 sec. than fluid into squat clean, Hold catch 3 sec. + 1 Clean & Jerk.
Set 1,2 @ 70%

Set 3,4 @ 75%

Set 5 @ 80%

Set 6 @ 85%

Floating clean high Pulls (5 x 5 every 2 min. @ 85-90%)

This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.

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