CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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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!

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