CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

18 Min. Trainer´s choice.

Barbell Cycling

1: Overhead Squat (12 min. to establish a 10 RM)

No Racks!!!

Barbell taken from the floor.

WOD

2: Scarface (Time)

“Scarface”

2 Rounds:

8 Power Snatches 60/40//40/25kg across.

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches 50/35//35/17kg

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches 40/30//30/17kg

8 Bar Facing Burpees

Time Cap: 18 Min.

Rx+: 80/55, 70/47,5, 60/42,5
Demo:

https://youtu.be/sFa6xRWrUOo

Please do not drop 5kg Plates! Thank You!

PUMPING IRON

Metcon (No Measure)

T.B.A. @ the whiteboard.

Gymnastics

Toes to Bar Cycle 3/5

25 min. Warm Up

– Core

– Mobility

1: Toes-To-Bar

15 min. practice

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

– 10 T2B

– 10 Air Squats

– 10 Push-Ups
Rx+:

– Pistol Squats

– HSPU