CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

WEIGHTLIFTING

1: Clean and Jerk (15 Min. to work up to a heavy Rep.)

Warm up to starting weight

5 @ 50%

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

every 2 Min.

This is a warm up for heavy grace no 1 RM attempt!

Leave it all in Grace today!

WOD

2: HEAVY GRACE (Time)

30 Clean & Jerks

Rx: 83/61kg

Scale to 80% of your 1 RM Clean & Jerk

Rx+: 102/70kg

Time Cap: 15 Min.

PUMPING IRON

Metcon (No Measure)

T.B.A.

Gymnastics

Handstand Cycle 5/5

25 min. Warm Up

– Core

– Mobility

1: Handstand Push-ups

15 min. practice

1.1: Handstand Walk

15 min. practice

2: Metcon (AMRAP – Reps)

AMRAP10 of:

3 – 6 – 9 – 12 – …

– HSPU

– C2B