CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s Choice.

Lifting Weights

1: Metcon (Weight)

On the 90´s x 7, climbing

1 Snatch Pull + 1 Low Hang Power Snatch.

15 Min. session
Start at a medium weight 50% (of Power Snatch) then climb over 7 sets to a max. complex.

WOD

2: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Weights:35/25//25/17kg

Weightlifting

1: Tall Clean (6 x 4 on the 90´s)

30-35-40-45-50-55%

add a Push press to each final Rep.

2: Hang Clean (5 x 3 on the 90´s)

Set 1,2 @ 60%

Set 3 @ 65%

Set 4 @ 70%

Set 5 @ 75%

add a Push Jerk to each final Rep.

3: 2 Position Clean (4 x 1 every 2 min.)

Hang + Floor
Set 1,2 @ 75%

Set 3 @ 80%

Set 4@ 85%

add a Split Jerk to each final Rep.

4: Clean and Jerk (5 x 1 every 2 min.)

Set 1 @ 85%

Set 2 @ 90%

Set 3 @ 95%

Set 4 @ XXX

Set 5 @ XXX