CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1974

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

STRENGTH

1: OVERHEAD BOX SQUAT (7 x 2 every 90 sec. ahap)

With the bar in an overhead position squat down to the box and stand back up from a dead stop position.
Warm Up to a heavy double then across 7x 2 every 90 sec.

15 min. session.

WOD

2: Metcon (Time)

10 Rounds for time of:

10 Overhead Squats 42,5/30//30/25kg

10 Chest To Bar Pull Ups //PullUps or Jumping Pull Ups

Time Cap: 20 Minutes

Rx+:50/35kg

Weightlifting

1: Muscle Snatch (5 x 5 every 90 sec.)

30-35-40-45-50%

add an OHS to your third Rep.

2: Drop Snatch (5 x 4 every 90 sec.)

50-55-60-65-70%

3: Snatch 5 Complex (1-1-1-1-1-1 every 2 min.)

Pull+HPS+PS+HSS+SS
Set 1,2 @ 70%

Set 3,4@ 75%

Set 5,6@ 80%

4: Halting Snatch Grip Deadlift (5 x 3 every 90 sec. @ 100%Snatch)

The halting snatch deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the snatch.

https://youtu.be/eHarHXNcId8

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