CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

Open door 20.12 advent calendar

Weightlifting

1: 3 Position Clean (12 min. to build up to a heavy complex.)

Pockets-Hang-floor
each complex ends with a split jerk.

WOD

2: Metcon (Time)

For Time:

3 Rounds:

10 Clean & Jerks 61/42,5//42,5/25kg

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Time Cap: 20 min.

Gymnastics

1: Warm-up (No Measure)

Core Starter

10 sec Dual KB Hollow Hold

10 sec Dual Kb Hollow Flutter kicks

10 sec Dual KB Hollow Rocks

30 sec REST

30 sec Dynamic Superman

4 Rounds

2: BAR MUSCLE UP

EMOM 20

1-3 Kipping

3-6 Pull UP (3-5 reps)

6-9 Hip to bar Pull Up (2-4 reps)

9-12C2b

13-15 Jumping Muscle Up

16-20 Try it

3: Metcon (AMRAP – Reps)

Christmas Throwdown Finale WOD

12 min Running Clock

MIn 1-6

For Time:

4 Rope Climbs

HS Walk

Buddy Lunge

4 Rope Climbs

HS Walk

Buddy Lunge

4 Rope Climbs

Hs Walk

Buddy Lunge

Min 7-12

5-4-3-2 Squat Snatch Syncro 60/40 40/25 (Shoulder to Overhead)

5-4-3-2 bar Muscle Up Syncro /burpee chest 2bar )

PUMPING IRON

Metcon (Time)

In teams of 2:

Each Partner does 15 Rounds!:

5 Bench Press @ 80%

16/12//12/8 Cal Row.

I Go You Go.

In teams of 2.

Time Cap: 40 min.