CrossFit Salzburg – Kurs
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