CrossFit Salzburg – Kurs
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