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)

25 Min Warm Up

Work up to working weights.

CORE STRENGTH

1: Metcon (Weight)

OTM x 10

Odd: 5 strict weighted Pull Ups

Even: 5 heavy deadlifts @ 80- 85%
include weight of strict pull ups to notes.

weight on your feet Kettlebell.

BEAST BUILDER

Metcon (Time)

“Death Race Row”

5 Rounds:

15/12//12/10 Calorie Row

10 Burpees over Rower

Time Cap: 12 Min.

Weightlifting

Warm-up (No Measure)

Empty Barbell:

-Barbell Yoga

-Pulling Path

-Transition Footwork

-Pulling under the bar mechanics

-Drop Snatch

20 mIn.

SNATCH, HEAVY CONSISTENCY (10 x 1 on the 90´s)

5 @ 30%

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

every 2:00 min

then

10 x 1 @ 91% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)

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