CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

Weightlifting

1: Squat Clean (10-8-6-4-2 every 2 min.)

warm up to working weights then

10@ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ your choice ; )

20 min. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 min. of:

1 Power Snatch

2 Overhead Squats

3 Power Clean and Jerks

4 Bar Muscle Ups or Burpee C2B//PullUps

Weights: 61/42,5//42,5/30kg

Scale as needed

Gymnastics

1: Warm-up (No Measure)

4 rounds

30sec ring plank

30sec Hollow Hold

30sec Chin over Bar

STRENGTH

2: Metcon (No Measure)

Robe Climb Progression:

10 min Skill

Emom 10

2 Rope Climbs

RX+ Legless

2: Metcon (AMRAP – Rounds)

15 min Amrap

20 DUBS

5 D-Ball over Shoulder (Heavy as Possible)

2 Rope Climbs