CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s chice.

STRENGTH

1: Deadlift (5-3-3-3-1-1-1-1-1)

Warm Up to 70% then every 2 Min.

5 @ 70%

3@ 73%

3 @ 76%

3 @ 79%

1 @ 82%

1 @ 85%

1 @ 88%

1 @ 91%

1 @ XXX

20 min. session.

2: “THE JOKER” (Time)

For Time:

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Rx – 102,5/70kg

Time Cap: 10 Min.
Scale to 70% 1RM DL

Weightlifting

1: Muscle Snatch (5 x 5 on the 90´s)

30-35-40-45-50%

add an OHS first and final Rep. of each set.

2: Hang Power Snatch (5 x 5 on the 90´s)

55-60-65-70-75%

add an OHS to first and final Rep of each set.

3: Snatch 6 Complex (1-1-1-1-1-1 every 2 min.)

Pull+ HPS+PS+OHS+HSS+SS
Set 1,2 @ 75%

Set 3,4 @ 80%

Set 4,5 @ 85%

4: Floating Snatch High Pulls (4 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.