CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

STRENGTH

1: Push Press (2-2-2-2-2-2-2 on the minute ahap across.)

15 min. session.

Warm up to a heavy double (8 min.)

then 7 x 2 across on the minute.

WOD

2: Metcon (Time)

For time:

20 Pull ups

40 Sit Ups

60 Sumo Deadlift high pulls 32/20kg

80 Push press 40/30//30/17kg

100 Double unders //50Dubs or 150 Singles

Time Cap: 18 min.

Weightlifting

Warm-up (No Measure)

20 min. Squat Snatch Preparation.

1: Squat Snatch (10-8-6-4-2 then 10 x1 @ 90%)

10 @ 30%

8 @ 40%

6 @ 50%

4 @ 70%

2 @ 80%

every 2:30 min

then

10 x 1 @ 90% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)