CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Barbell Cycling
1: Metcon (Weight)
On the 2:30 x 5 Sets:
3-Position Power Clean
3-Position Squat Clean
Barbell load – 60% of 1RM Clean
Focus on Barbell cycling.
The bar moves at all times no stopping.
(Actually you are moving around the bar without stopping ; )
BENCHMARK
Choose either one.
Each WOD has a 12 Min. Time Cap.
2: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
3: QUEEN ELIZABETH (Time)
For Time
12-9-6:
Ring Muscle-Ups
Squat Cleans
Pounds – 185/135
Kilos – 83/61
PUMPING IRON
Metcon (No Measure)
T.B.A. @ the whiteboard.
Gymnastics
Toes to Bar cycle 2/5
25 min. Warm Up
– Core
– Mobility
1: Toes-To-Bar
15 min. skill practice
2: Metcon (AMRAP – Reps)
AMRAP15:
– 10 strict T2B
– 10 strict PU
– 10 strict HSPU
Scaling:
– strict Hanging knee raises
– banded strict PU
– Pike Push Ups