CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Lifting Weights
1: Overhead Squat (3-3-3-3-3 climbing every 2 Min.)
Warm Up to 60% of your 1 RM then
60-70-75-80-XXX % every 2 Min.
20 Min. session.
WOD
1: Metcon (AMRAP – Rounds and Reps)
Amrap 15 Min. of:
2 Rounds of:
10 OHS
10 C2B
Rest 1 Min.
2 Rounds of:
12 OHS
12 C2B
Rest 1 Min.
2 Rounds of:
14 OHS
14 C2B
Rest 1 Min.
add 2 Reps. every 2 Rounds
Barbell: 43/30//30/17kg
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%
Singles!
Add a Jerk to your first & final rep.
3: Clean 6 Complex (1-1-1-1-1 every 2 min.)
Pull+HPC+PC+HSC+SC+Jerk
Set 1,2 @ 75%
Set 3,4@ 80%
Set 5 @ 85%