CrossFit Salzburg – Kurs

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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