CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1986

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice

Weightlifting

1: Metcon (Weight)

OTM x 12 (6 Rounds)

Odd: 1 Front Squat

Even: 3 Back Squats

weight: 80% 1RM Front Squat.
22 Min. session

quickly warm up to working weight for 10 min.

then otm x 12 as prescribed.

WOD

2: Metcon (AMRAP – Rounds and Reps)

8 Min. AMRAP of:

2-4-6-8-10-12-14… (+2 Reps each round)

-Bar Muscle Up

*12 Box Jumps 24″/20″ Rx+ 30″after each Round
Scoring: Rounds & Reps.

e.g.: finished 10 BMU + 6 Box Jumps

Score: 4R + 16 Reps.

Weightlifting

Warm-up (No Measure)

20 Min. Warm Up.

-Bar Path

-Foot Work

-Balance

1: SNATCH, HEAVY CONSISTENCY (10 x 1 every 90 sec.)

5 @ 30%

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

every 2:00 min

then

10 x 1 @ 91% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)

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