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