CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
STRENGTH
1: Push Press (10 x 3 @ 80% every 90 sec.)
Quickly warm up to working weight in triples.
then:
10 x 3 every 90 sec.
Work in teams.
WOD
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min.of:
5 Toes To Bar
10 Deficit Push Ups (20/15kg Plates)
15 Wall Balls 20/14lbs.
Weightlifting
1: Muscle Clean (5 x 5 on the 90´s)
30-35-40-45-50%
add Push Press to your first and final rep of each set.
2: Hang Power Clean (5 x 5 on the 90´s)
55-60-65-70-75%
add a Push Jerk to your first and final Rep.
3: Clean 4 Complex (1-1-1-1-1-1-1 every 2 Min.)
Pull+HPC+SC+Jerk
Set 1,2 @ 75%
Set 3,4@ 80%
Set 5,6@85%
4: Floating clean high Pulls (5 x 3 @ 100% every 90sec.)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.