CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Weightlifting
Front Squat (10-8-6-4-2-2-2 climbing)
10-8-6-4 climbing
2-2-2 across
(20 min session.)
work in teams.
WOD
Metcon (AMRAP – Reps)
AMRAP 12 min.
15 Back Squats 50/35//35/17kg
15 TTB
30 Double Unders
15 Front Squats 50/35//35/17kg
15 Pull Ups
30 Double Unders
15 OHS 50/35//35/17kg
15 C2B
30 Double Unders
Scale weights and movements as needed.
Rx+: 61/42,5kg
If you are not capable of „heavier OHS“ (under fatigue) yet, go for version 2.
Control your load up and down. A Drop results in 15 Burpees immediately.
Metcon (AMRAP – Reps)
Version 2
AMRAP 12 min.
15 Back Squats 50/35//35/17kg
15 TTB
30 Double Unders
15 Front Squats 50/35//35/17kg
15 Pull Ups
30 Double Unders