CrossFit Salzburg – Kurs
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