CrossFit Salzburg

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CrossFit-Salzburg

MOD 2027

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

STRENGTH

1: Strict Shoulder Press (1-1-1)

Warm up 10-8-6-4-2 then establish a max Strict Press.
Warm Up 10-8-6-4-2 @ 40-50-60-70-80% (10 Min.)

then 3 attempts for a 1RM Strict Press (6 Min.)

Barbell is taken from the floor!

20 Min. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min.

15 Push Press 43/30//30/17kg

15 Wall Balls 20/14//14/8lbs.

15 SDLHP 43/30//30/17kg

Weightlifting

Warm-up

Warm-up (No Measure)

20 Min. Warm Up.

-Bar Path

-Foot Work

-Balance

SNATCH, HEAVY CONSISTENCY (10 x 1 every 90 seconds)

5 @ 30%

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

every 2:00 min

then

10 x 1 @ 91% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)
increase weights slightly to last session September 17th 2019.

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