CrossFit Salzburg

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CrossFit-Salzburg

MOD 2039

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainers choice.

STRENGTH

1: Paused Backsquat + Backsquat (1-1-1-1-1-1 every 90 seconds.75-80% 1 RM)

1 Paused Back Squat (Hold bottom for 3 sec.)

+ 1 Back squat.
Warm Up to working weights. 12 Min.

Then 1 Paused Back Squat 3sec.!!! + 1 Back Squat (speed) every 90 seconds. at 75-80%

21 Min. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min. of:

10 Back Squats 83/61//61/43kg

20 Push Ups

30 Double Unders //15 Dubs or 45 Singles

WEIGHTLIFTING

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

30-35-40-45-50%

2: 3 Position Snatch (1-1-1-1-1 every 1:45 min.)

Pockets, Knees, Floor;
50-55-60-65-70%

3: 2 Position Snatch (1-1-1-1-1 every 90 sec.)

Hang + Floor.
2 x 75%

2 x 80%

1 x 85%

4: Squat Snatch (1-1-1-1 every 2 min.)

1 @ 85%

1 @ 87,5%

1 @ 90%

1 @ XXX

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