CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Weightlifting
1: 1-Arm Hang Split Snatch (7 min. to work up to a heavy Rep. 5-4-3-2-1 (r+l))
2: 1-Arm Hang Clean & Split Jerk (7 Min. to work up to heavy Rep. 5-4-3-2-1 (r+l))
CROSSFIT GAMES 2019
3: Metcon (Time)
SPLIT TRIPLET
5 rounds:
1 Leg Less Rope Climb from L-Sit. to marker. // 1 Rope Climb.
100 double-unders //50 Dubs or 150 Singles
10 DB hang split snatches
10 DB hang clean and jerks
DB: 22,5/15//15/12 or KB your choice
Rx+: 35/25kg
Time cap: 20 minutes
Choose a managebale weight DB or KB your choice.
PUMPING IRON
Metcon (No Measure)
T.B.A. @ the Whiteboard
Gymnastics
Toes-to-Bar Cycle 5/5
25 min. Warm Up
– Core
– Mobility
1: Toes-To-Bar
15 min. Practice
2: Metcon (AMRAP – Rounds and Reps)
AMRAP10:
– 7 T2B
– 5 Pull-Ups
Rx+:
– 7 T2B
– 5 C2B
– 3 BMU