CrossFit Salzburg – Kurs
1: Metcon (Weight)
6 complexes of:
1 Clean + 2 Front Squats + 1 Split Jerk
Quickly warm up to a medium weight then:
Take 1 set every 2 min. Practise split techniques in between rounds.
Start with a medium weight 50% climbing 5% each round.
(Practise footwork while in between.)
Aim for 80% of 1 RM CJ.
20 min session.
2: Metcon (9 Rounds for reps)
EMOM x 27
Min.1: 20/15//15/12 Cal Row
Min.2: 40 Double Unders + 10 Burpees
Scale reps. to a number you think you are capable of managing throughout 9 rounds.
Totally up to you.
Don’t take it easy, if it doesn´t scare you it is not hard enough.
e.g.: 15 Cal Row, 20 Dubs 5 Burpees.
However if you fail at some point don´t get discouraged and try to get as many reps of your starting rounds as possible.
Have fun, be positive!