CrossFit Salzburg – Kurs

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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%

4: Clean Deadlift (5 x 3 @ 100% every 90 seconds.)