CrossFit Salzburg – Kurs
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)
