CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

10 Min. Quicky Warm Up.

Barbell Cycling

1: Metcon (Weight)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

WOD

2: “Shark Attack” (Time)

For Time:

2K Row

directly into

10 Rounds of:

2 Power Snatch 61/42,5//42,5/25kg

4 lat. Burpee over Bar

8 alt. one legged Squats

Time Cap: 25 min.

Rx+: 70/47,5kg

PUMPING IRON

1: Metcon (No Measure)

T.B.A. @ the whiteboard.

„PRISON THURSDAY”

5 Rounds OTM (35 MIN.)

-10 DB Bench Press ahap (70%)

-max. Strict Ring Rows ub. (min. 10)

-10 Barbell curls ahap

-10 Skull Crushers KB ahap

-10 DB Hammer curls ahap (10l+10r)

-Max Reps strict dips.(min. 10)

-Rest

Gymnastics

Toes to Bar Cycle 1/5

25 min. Warm Up

– Core

– Mobility

1: Toes-To-Bar

15 min. Practice

2: Metcon (AMRAP – Rounds and Reps)

AMRAP15:

– 15 T2B

– 15 HSPU
Scaling:

– 10 T2B

– 10 Push-Ups