CrossFit Salzburg – Kurs

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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