CrossFit Salzburg – Kurs
1: Front Squat (5-3-2-1-5-3-2-1 )
Warm up to 80 % 1RM then
Wave loading for 2 Rounds.
5-3-2-1
Complete 1 set every 90 sec.
If you do not know your 1RM, warm up to a heavy weight. then add weight on each round
Waveloading Percentages roughly @:
5’s @ 70%
3’s @ 80%
2’s @ 85%
1’s @ 90%
Try to add weight on the second wave.
Use racks.
Work in teams.
2: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
KB Swings 32/24//24/16kg
C2B/Pull Up
Time Cap: 12 min.