CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 Min. Trainer´s Choice
Weightlifting
2: Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Time Cap: 30 Min.
Scaling:
3 HSPU: 1 HSPU or 3 elevated HSPU or 5 Hand Release Push Up.
Power Clean: 85% 1RM (heavyish)
Lifting Weights
1: 10 min. Quickie Warm-up (No Measure)
2: Back Squat (10×3)
Every 1:30
10 @ empty bar
7 @ 40%
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
10×3 @ 80-85% every 2 Min
3: Back Rack Lunge (3×10)
3×10 each leg, for quality, choose weight that guarantees perfect form!
