CrossFit Salzburg – Kurs
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.
