3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

13. Dezember 2017
by Andreas Diwald
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MOD 1442

CrossFit Salzburg – Kurs

WEIGHTLIFTING

1: Metcon (Weight)

Every :90 Seconds x 5

On the 0:00 – 1 Power Clean

On the 0:20 – 1 Hang Squat Clean

On the 0:40 – 1 Squat Clean

From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%

Round 2 – 70%

Round 3 – 75%

Round 4 – 80%

Round 5 – 85%
Score: weight of final round.

2: Metcon (Time)

3 Rounds:

20 Hang Power Cleans

20 Front Squats

20 Push Press

Rx – (95/65)

Time Cap.: 15 min.

Courtesy of Comp Train.

PUMPING IRON

1: Metcon (No Measure)

5 Rounds not for time.

8-12 Renegade Rows ahap

8-12 2-arm Russian Swings ahap

20 min. Session.

2: Metcon (No Measure)

Emom x 20

Min.1: 10-15 lat. raise

Min.2: 20 sec. L-Sit on Kbs

Min.3: 10-15 supinated Biceps curls

Min.4: 5-10 strict Toes To Bar

11. Dezember 2017
by Andreas Diwald
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MOD 1440

CrossFit Salzburg – Kurs

1: Strict Shoulder Press (15 min. To establish a 1RM)

Warm up 10-8-6-4-2 then establish a max Strict Press.

2: Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Strict Press 42,5/30//30/17 kg

Time Cap: 20 min.

10. Dezember 2017
by Andreas Diwald
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MOD 1439

CrossFit Salzburg – Kurs

Metcon (Time)

In teams of 2 or 3 athletes:

(Related to mainpage WOD)

120 alt. Pistols

100 WallBalls

80 Box Jumps

60 Deadlifts 80/55//60/45kg

40 Power Cleans 80/55//60/45kg

20 Front Squats 80/55//60/45kg

Time Cap: 30 min.