CrossFit Salzburg – Kurs
Metcon (No Measure)
Trainer Training 24.04.2018 7:00-8:22am
Min.:
1-8 Build up to 2RM OH SQUAT (OTM 8 x climbing)
9-10 Load Bar to Clean starting weight.
11-20 OTM X 10
Odd: 20 1-arm Thrusters (10l+10r) 22,5/15kg Irmi10 kg
Even: 10 C2B + 1 RC
21-22 Rest
23-30 OTM 1 Squat Clean + Jerk, starting @ 50% (8x climbing 5/2,5kg)
31-40 OTM X 10
Odd: 30 1-arm S2OH (15l+15r) 22,5/15kg Irmi 10kg
Even: 5 RMU
41-42 Rest
43-50 OTM 1 Snatch Pull + Hang Snatch + Squat Snatch starting @ 70% across x 8
51-52 Rest, change Weights.
53-62 FOR TIME TC.: 10 min
10-9-8-6-5-4-3-2-1
Ring Dips
SDLHP 60/40kg Irmi 30kg
