CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 Min Trainer´s choice.
Warm Up to working weights.
Lifting Weights
Metcon (3 Rounds for reps)
“Bar Crawl”
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press 61/43//43/25
50 Bench Press 70/50//50/30
AMRAP Bench Press 83/61//61/35
… Rest 3 Minutes
AMRAP 7:
50 Front Squat 61/43//43/25
50 Front Squat 70/50//50/30
AMRAP Front Squat 83/61//61/35
… Rest 3 Minutes
AMRAP 7:
50 Deadlifts 83/61//61/43
50 Deadlifts 102/70//70/50
AMRAP Deadlifts 123/83//83/61
Teams of 2:
35 Reps
35 Reps
AMRAP Reps.
Bench Press use racks.
Front Squats are taken from the floor!
Scale weights as needed.
Make up teams of same strength level.
Weightlifting
1: Muscle Clean (5 x 5 every 2 min.)
30-35-40-45-50%
add an FS to your third Rep. and a Push Press to your final Rep.
2: Hang Squat Clean (5 x 4 every 1:45min)
55-60-65-70-75%
Force yourself to a dead stop in the hang just above knee cap!
Add a Jerk to your final rep.
3: Clean 5 Complex (1-1-1-1-1-1 every 2 min.)
Pull+HPC+HSC+SC+Jerk
Set 1,2 @ 75%
Set 3,4@ 80%
Set 5,6@85%
