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

Min.3: Rest
Scaling:

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!