CrossFit Salzburg – Kurs

View Public Whiteboard

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