CrossFit Salzburg – Kurs
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