CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
STRENGTH
1: Push Press (5 x 5 @ 75-80% every 2 min.)
warm up to working weights then 5 x 5 across at 75-80% every 2 min.
20 Min. session.
WOD
Choose either one and storm through for time.
L1: Metcon (Time)
For Time:
15-12-9
-PullUps
-HSPU
12-9-6
-C2B
-HSPU
9-6-3
-BMU
-HSPU
Time Cap: 12 Min.
L2: Metcon (Time)
15-12-9
Pull Ups
Push Ups
12-9-6
C2B
Hand Release Push Ups
9-6-3
BMU
HSPU
Time Cap: 12 Min.
L3: Metcon (Time)
36-27-18
-Pull Ups
-Push Ups
Time Cap: 12 Min.
Scale Pull Ups to Jumping Pull Ups if needed. No Bands!
L3: Metcon (Time)
36-27-18
-Pull Ups
-Push Ups
Time Cap: 12 Min.
Scale Pull Ups to Jumping Pull Ups if needed. No Bands!
Weightlifting
1: Split Jerk (5 x 5 every 1:45min)
35-40-45-50-55%
Footwork.
2: Hang Clean & Jerk (5 x 3 every 2 min.)
55-60-65-70-75%Each Rep starts from the ground.
First Pull just above the knee cap. Hold 1 second from there explode (2nd&3rd Pull) and pull yourself under the bar. Hold the catch for another second then finish the lift.
3: Clean and Jerk (1-1-1-1-1-1 every 2 min.)
75-80-85-90-XXX-XXX
Full Squat clean mandatory!
4: Floating clean high Pulls (3 x 3 every 90 seconds @ final weight of “3”)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.
