CrossFit Salzburg – Kurs

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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