CrossFit Salzburg

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CrossFit-Salzburg

MOD 1968

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CrossFit Salzburg – Kurs

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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.

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