CrossFit Salzburg – Kurs
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.