CrossFit Salzburg

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CrossFit-Salzburg

MOD 1945

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CrossFit Salzburg – Kurs

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Warm-up

1: Warm-up (No Measure)

15 Min. Trainer´s choice.

Gymnastics

1: Metcon (No Measure)

5 Rounds OTM:

Odd: Light Bike. (30% of max Poweroutput)

Even: 50% of max. HSPU or Pike Push Ups/Push Ups/Knee Push Ups.

WOD

choose either one.

2: Metcon (AMRAP – Rounds and Reps)

“Tailspin”

AMRAP 14:

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Barbell Pounds – 95/65

Barbell Kilos – 43/29

3: Metcon (Time)

“Complex Fran”

For Time:

6 Bar MU + 9 CTB + 12 Pull-Ups

21 Thrusters

6 Bar MU + 9 CTB + 12 Pull-Ups

15 Thrusters

6 Bar MU + 9 CTB + 12 Pull-Ups

9 Thrusters

Barbell Pounds – 135/95

Barbell Kilos – 61/43

Time Cap: 14 Min.

Lifting Weights

Warm-up (No Measure)

20 Min. Clean & Jerk Warm Up.

Clean & Jerk, heavy consistency. (10 x 1 every 90 sec.)

5 @ 30%

3 @ 40%

3 @ 50%

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)

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