CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainers choice.
STRENGTH
1: Push Press (5 x 5 @ 80-85%)
10 min to work up to workong weights. 10-8-6-4-2
then
5 x 5 @ 80-86% across every 2 min.
20 Min. session.
WOD
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min. of:
5 Push Jerks 61/43//43/25kg
7 Box Jumps 60/50cm
Rx+: 70/50kg, 76cm/60cm Box
WEIGHTLIFTING
1: Muscle Clean (5 x 5 every 2 min.)
30-35-40-45-50%
add a push press to your first and final rep of each set.
2: 3 Position Clean (1-1-1-1-1 every 1:45 min)
Pockets-Hang-floor
50-55-60-65-70%
add a jerk to your final rep of each set.
3: 2 Position Clean (1-1-1-1-1 every 90 sec.)
Hang + Floor
2 x 75%
2 x 80%
1 x 85%
add a jerk to your final rep of each set.
4: Clean and Jerk (1-1-1-1)
1 @ 85%
1 @ 87,5%
1 @ 90%
1 @ XXX