CrossFit Salzburg – Kurs

GAMEDAY

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

0 – 7

Row 250m

30 Sec Plank

30 Sec Kipping

8 – 15

Tip Toe

Spider Walk

V-Sit to Roll-Over

OHS + PVC Dislock

Bear Complex Warm Up. (No Measure)

quickly Warm up to a Bear Complex not heavier than 60% of your 1 RM.

This is more of a warm up for the WOD than a strength development!

(10 min.)

Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Time Cap: 15 min.

Scale weights as needed.

Rx: 70/47,5kg

61/42,5//42,5/25kg

Cannot Drop the Bar! A drop is a „No Rep“ plus immediate 10 Burpee Penalty.