CrossFit Salzburg – Kurs

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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.