CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1922

| 0 comments

CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice.

STRENGTH

1: Strict Shoulder Press (15 min. to establich a 1 RM)

Warm up 10-8-6-4-2 then establish a max Strict Press.

WOD

2: Metcon (Time)

“FRENCH THROWDOWN EVENT 3”

10 Rounds for time of:

12 SDLHP Barbell

12 STOH

Weights: 42,5/30//30/17kg

Rx+: 50/35kg

Time Cap: 15 min.

Weightlifting

1: Muscle Clean (5 x 5 on the 90´s)

30-35-40-45-50%

add Push Press to your first and final rep of each set.

2: Hang Squat Clean (5 x 4 every 1:45min.)

55-60-65-70-75%

add a Push Jerk to your first and final Rep.

3: Clean 5 Complex (1-1-1-1-1-1 every 2 min)

Pull+HPC+HSC+SC+Jerk
Set 1,2 @ 75%

Set 3,4@ 80%

Set 5,6@85%

4: Clean Pull from riser 20kg Plate (5 x 3 on the 90´s @ 105%)

Schreibe einen Kommentar

Follow by Email