CrossFit Salzburg

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CrossFit-Salzburg

MOD 1937

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

WOD

2: Metcon (Time)

“Double Header”

For Time:

50/40 Calorie Row

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/40 Calorie Row

Time Cap: 25 Min.
Scale the Double Unders as needed.

L2: 50-40-30-20-10

L3: 25-20-15-10-5

or do

150-120-90-60-30 Single Unders.

Lifting Weights

1: Shoulder Press (1×1)

00:00 – 10 @ 20%

02:00 – 9 @ 30%

04:00 – 8 @ 40%

06:00 – 7 @ 50%

08:00 – 6 @ 60%

10:00 – 5 @ 70%

12:00 – 4 @ 75-80%

14:00 – 3 @ 80-85%

16:00 – 2 @ 85-90%

18:00 – 1 @ 90-100%

w/ 10 SDHP SUPERSET (32/24//24/16)

2: Shoulder Press (10×3)

Every 2:00 Min @ 75-80%

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