CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

STRENGTH

1: Front Squat (3-2-1-R-3-2-1-R-3-2-1)

Warm Up to starting weights then every 90 seconds:

3 Front Squats @ 79%

2 Front Squats @ 82%

1 Front Squat @ 85%

Rest

3 Front Squats @ 82%

2 Front Squats @ 85%

1 Front Squat @ 88%

Rest

3 Front Squats @ 85%

2 Front Squats @ 88%

1 Front Squat @ 91%

(25 min. session)

WOD

2: Metcon (Time)

“THE ANIMAL”

For Time:

150 KB SWINGS 32/24//24/16kg

Time Cap: 12 Min.

WEIGHTLIFTING

1: Tall Snatch (6 x 4 on the 90´s)

30-40-45-50-55%

2: Hang Snatch (5 x 3 Singles every 2 min.)

Set 1,2 60%

Set 3 65%

Set 4 70%

Set 5 75%

3: 2 Position Snatch (4 x 1 every 2 min.)

Hang + Floor.
Set 1,2 @ 75%

Set 3 @ 80%

Set 4 @ 85%

1: Squat Snatch (1-1-1-1-1-1 every 2 min.)

Set 1 @ 90%

Set 2 @ 93%

Set 3 @ 97%

Set 4 @ XXX

Set 5 @ XXX

Set 6 @ XXX