CrossFit Salzburg – Kurs
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)