CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: “Snatch Complex HPS-PS-OHS” (5 x every 2 Min. climbing)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats
Warm Up to your strating weight.

Then 5 sets every 2 min. climbing to a heavy and excellent complex.

(20 min. session.)

WOD

2: BARTENDER (Time)

“Bartender”

5 Rounds:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 61/42,5//42,5/25kg

Rx+: 70/47,5

Time Cap: 15 Min.

PUMPING IRON

Metcon (No Measure)

T.B.A. @ the whiteboard.

Gymnastics

Pull-Up Cycle 4/5

25 min. Warm Up

– Core Session

– Mobility

1: Pull-ups

15 min. practice

2: Metcon (2 Rounds for reps)

Every 90 Seconds for 15 minutes:

Odd: Max strict Pull-Ups

Even: Max strict Ring Dips
R1: all PU

R2: all RD

Look for progressions that allow you to make at least 5 reps per round