CrossFit Salzburg

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CrossFit-Salzburg

MOD 1028

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice

SKILL

Metcon (No Measure)

On the 2:00 x 5 (5 Rounds):*

5 Tempo Romanian Deadlifts your choice

Handstand Walk Practise over Parallete.
*Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

In the time remaining in the window, handstand walk practice over Parallete or Wall Walks.

20min. session.

WOD

2: “Sugar Daddy” (Time)

For Time:

21 Deadlifts, 400m Run

15 Deadlifts, 400m Run

9 Deadlifts, 400m Run

Time Cap: 15 Min.

Barbell: 100/70//70/45kg

Rx+: M: 100/125/145kg F: 70/85/100kg

WEIGHTLIFTING

1: Muscle Snatch (5 x 5 on the 2 min.)

30-35-40-45-50%

add an OHS to your first and final rep of each set.

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

55-60-65-70-75%

Force yourself to a dead stop in the hang just above knee cap!

3: Snatch 5 Complex (1-1-1-1-1-1 every 2 min.)

Pull+HPS+PS+HSS+SS
Set 1,2 @ 75%

Set 3,4@ 80%

Set 5,6@85%

4: Snatch Pull From Riser (5 x 3 @ 100% on the 90´s)

Standing on a 20kg Plate.

Take singles focusing on bar path!

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