CrossFit Salzburg – Kurs

1: Metcon (Weight)

1 Clean + 1 Front squat + 1 Split Jerk (8 x 2)
1 Clean

1 Front Squat

1 Split Jerk

1 Clean

1 Front Squat

1 Split Jerk

Quickly Warm Up to 80-85% of this complex( 10 min.). Then

8 working sets @ 80-85% every 2:30 min.

The bar can be placed after completion of the first Split Jerk.

(30 min. session.)

2: Metcon (Time)

21-15-9

Hang Power Clean 50/35//35/25kg

Burpees over bar lateral.

Pull Ups

Time Cap: 12 min. (sharp)