CrossFit Salzburg – Kurs
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