CrossFit Salzburg – Kurs

1: Clean and Jerk (5-4-3-2-1 @ 65/70/75/80/85%)

Warm up to a heavy CJ

then perform

5 @65%

4 @70%

3@75%

2@80%

1@85%

Reps must not be unbroken.

Do this in teams of 2 or 3 athletes and resting as little as possible.

(20 min. Session)

2: Metcon (Time)

0-10 min.:

10-8-6-4-2

Thrusters 50/35//35/25kg

50-40-30-20-10

Double Unders

Rx+: 61/42,5kg
Scale Dubs to: 25-20-25-10-5 or 75-60-45-30-15 Singles

Rest with the remainder of the 10 min. time window then part 3.

3: Metcon (AMRAP – Reps)

10-15 min.

AMRAP 5 min.

10 TTB

20 Double Unders
Scale: dubs to 10 or 30 singles