CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

Weightlifting

Power Clean (build up to a 5 RM T´n´G Power Clean)

0- 10 min build up to a 5 RM touch and go power clean.

Split Jerk (build up to a 5 RM Split Jerk)

10- 17 min. build up to a 5 RM Split Jerk.

WOD

Metcon (Time)

For time:

50 Clean & Jerks 50/35//40/25kg

Every minute on the minute, including the first minute, complete 5 toes to bar.

Time Cap: 15 min.

Rx+: 61/42,5kg

Score: time or time cap+ 1 sec/missing rep.

Cannot drop the bar! A drop is a no rep!