CrossFit Salzburg

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CrossFit-Salzburg

MOD 1871

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CrossFit Salzburg – Kurs

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Warm-up

1: Warm-up (No Measure)

20 min. Trainer´s choice.

Weightlifting

1: Hang Power Clean (12 min. Lift Off.)

In teams of 3

Hang Power Clean Lift off.

Start with a light (40%) Bar and increase weights by 5% until failure.

WOD

2: Metcon (Time)

“Bubba Gump”

800/600m Row

9 Hang Power Cleans 85/55//60/40kg

21 Burpees over Rower

800/600m Row

15 Hang Power Cleans 60/40//45/30kg

21 Burpees over Rower

800/600m Row

21 Hang Power Cleans 50/35//35/17kg

21 Burpees over Rower

Time Cap: 21 min.

Lifting Weights

1: Deadlift

10 Min Warm Up + Mobility

DL w/ 10 DB Strict Press Super Set

00:00 – 10 @ 20%

02:00 – 9 @ 30%

04:00 – 8 @ 40%

06:00 – 7 @ 50%

08:00 – 6 @ 60%

10:00 – 5 @ 70%

12:00 – 4 @ 75-80%

14:00 – 3 @ 80-85%

16:00 – 2 @ 85-90%

18:00 – 1 @ 90-100%

2: Hip Thrust (5×5)

https://www.youtube.com/watch?v=pUdIL5x0fWg
find a weight that is duable for 5 times

5×5 @ 60-70% of 1 RM DL every 2 Min

(if this is your first time go for approx. 50% of 1 RM DL)

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