CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: Push Jerk (3-3-3—3-2-1-3-2-1 every 2 min.)

Warm Up to 50% of your 1 RM

then every 2 min.

3 x 3 @ 50% with a 2 second pause in the catch.

Then Wave loading

3@60%

2@70%

1@80%

3@65%

2@75%

1@85%

Barbell is taken from the floor!!!

This is a technical session not a 1RM attempt!

If you do not know your 1 RM start with a light weight then build up in weights. Technique is key not weights!

20 Min. session.

WOD

2: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Rx: 70/47,5//50/35kg

(Scale to 60-70% of your 1 RM Jerk. if needed)

Time Cap: 12 Min.

Weightlifting

1: Muscle Snatch (5 x 5 every 2 Min.)

30-35-40-45-50%

add an OHS to your third Rep.

2: Hang Squat Snatch (5 x 4 every 1:45 min.)

55-60-65-70-75%

Force yourself to a dead stop in the hang just above knee cap!

3: Snatch 4 Complex (1-1-1-1-1-1)

Pull+HPS+HSS+SS
Set 1,2 @ 75%

Set 3,4@ 80%

Set 5,6@85%

4: Snatch Grip Deadlift (5 x 3 @ 110% every 2 min.)

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