CrossFit Salzburg – Kurs
Warm-up
1: Warm-up (No Measure)
15 min. Trainer´s choice.
STRENGTH
2: Overhead Squat (5 x 5 @ 80% every 2 min.)
Warm Up to working weight,
5-4-3-2-1 (40-50-60-70-80%)
then 5 x 5 across @ 80%.
15 MIn. session.
WOD
3: Metcon (Time)
3 Rounds for time of:
15 Deadlifts 100/70//70/45kg
35 1-arm Overhead Squats 22,5/15DB kg//16/8KB kg
90 Double Unders
Time Cap: 21 Min.
Age Group Qualifier WOD 2 Adapted.
Scale to
-Deadlifts @ 50%
-OHS to Goblet Squats
-Duble Unders: 45 Dubs or 120 Singles
Weightlifting
1: Tall Clean (6 x 4 on the 90´s)
30-35-40-45-50-55%
add a Push press to each final Rep.
2: Hang Clean (5 x 3 on the 90´s)
Set 1,2 @ 60%
Set 3 @ 65%
Set 4 @ 70%
Set 5 @ 75%
add a Push Jerk to each final Rep.
3: 2 Position Clean ( 4 x 1 every 2 min.)
Hang + Floor
Set 1,2 @ 75%
Set 3 @ 80%
Set 4@ 85%
add a Split Jerk to each final Rep.
4: Clean and Jerk (1-1-1-1-1-1 every 2 Min.)
Set 1 @ 85%
Set 2 @ 90%
Set 3 @ 95%
Set 4 @ XXX
Set 5 @ XXX
Set 6 @ XXX