CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

STRENGTH

1: Thruster (5-4-3-2-1 climbing every 90 seconds.)

10 min. to work up to a heavy single.

This is not a 1 RM attempt.

50-60-70-80-90%

WOD

2: Metcon (AMRAP – Reps)

AMRAP 6 Min. of:

3-6-9-12-15…

-Thrusters 43/30//30/17kg

-C2B or Pull Ups

Rest 4 minutes.

3: Metcon (Time)

For Time:

21-15-9

-Thrusters 43/30//30/17kg

-C2B or Pull Ups

Time Cap: 8 Min.!

WEIGHTLIFTING

1: Muscle Snatch (5 x 5 every 2 min.)

30-35-40-45-50%

add an OHS to your third Rep. and final Rep.

2: Hang Squat Snatch (5 x 4 every 1:45 min.)

50-55-60-65-70%

Force yourself to a dead stop in the hang just above knee cap!

3: Snatch 5 Complex (1-1-1-1-1-1 every 2 min.)

Pull+HPS+PS+HSS+SS
Set 1,2 @ 70%

Set 3,4@ 75%

Set 5,6@ 80%

4: Snatch Grip Deadlift (5 x 3 @ 100% every 90 sec.)

from 20kg raiser.