CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

STRENGTH

1: Thruster (10-8-6-4-2 every 2 min. climbing.)

20 min session.

Warm up to starting weight then:

10@50%

8@60%

6@70%

4@80%

2@ XXX

WOD

2: Metcon (Time)

For Time:

30 Thrusters 42,5/30//30/17kg

30 Cal. Row

20 Thrusters 42,5/30//30/17kg

20 Cal. Row

10 Thrusters 42,5/30//30/17kg

10 Cal. Row

Time Cap: 15 min.

Rx+: increase weights: 42,5/30, 50/35, 60/40kg

WEIGHTLIFTING

Warm-up

Warm-up (No Measure)

20 Min. Warm Up.

-Bar Path

-Foot Work

-Balance

1: SNATCH, HEAVY CONSISTENCY (1-1-1-1-1-1-1-1-1-1 on the 90´s)

5 @ 30%

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

every 2:00 min

then

10 x 1 @ 91% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)