CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

Barbell Cycling

1: Power Clean (12 Min. to establish a 5RM TnG Power Clean)

WOD

2: Metcon (AMRAP – Reps)

AMRAP 6 Min.

3-6-9-12-15-18…

-HSPU or HR Push Ups

-Power Cleans 61/43//43/25kg

Rest 4 Min.

Rx+: Strict HSPU 70/48kg

3: Metcon (Time)

For Time:

21-15-9

-HSPU or HR Push Ups

-Power Cleans 61/43//43/25kg

Time Cap: 8 Min.

Rx+: Strict HSPU 70/48kg

PUMPING IRON

Metcon (No Measure)

T.B.A. @ the whiteboard.

Gymnastics

Pistol Cycle 1/3

25 min. Warm Up

– Core

– Mobility

1: Pistols

15 min. practice

2: Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP:

– 10 Pistols

– 10 Push-Ups