CrossFit Salzburg – Kurs

Warm-up

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

0 – 8

150m Row

KB 24/20/16/12kg

5 1-Arm Russian Swing

5 1-Arm Sumo DeadLift HighPull

5 KB Clean

5 KB Push-Press

9 – 15

Spider Walk

Scorpion

Monkey Squat + Arm OpenUp

PVC Shoulder Rotation

Weightlifting

Metcon (Weight)

12 min to establish a heavy and excellent complex of:

1 Power Clean

+ 1 Hang Squat Clean

+ 1 Push Jerk

+ 1 Split Jerk

WOD

17 min session.

Metcon (AMRAP – Reps)

AMRAP 6 min.

8 unbroken Power Clean 60/40//40/25

6 unbroken Hang Squat Clean 60/40//40/25

4 unbroken Push Jerks 60/40//40/25

you may rest the bar on the floor in between sets. If you break up a set do 5 lat. burpees over bar

Rest 5 min. then

Metcon (AMRAP – Reps)

AMRAP 6 min.:

8 unbroken Pull Ups

6 unbroken C2B

4 unbroken strict pull ups

or

Scaled Version:

5 unbroken Pull Ups

you may rest as needed in between sets. If you break up a set do 10 Push ups.