CrossFit Salzburg – Kurs
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