CrossFit Salzburg – Kurs

STRENGTH

Overhead Squat (5,4,3,2,1)

Work up to a heavy single Overhead Squat following the Rep Scheme.

5 Reps about 60%/1RM

4 Reps about 70%/1RM

3 Reps about 80%/1RM

2 Reps about 85-90%/1RM

1 Rep about 90-100%/1RM

Rest 2Min between

(Session 18Min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

25 Double Unders / 15 Double Unders / 50 Single Unders

15 Toes to Bar / Straight Leg raises / HKR

5 Overhead Squats 60/40 // 40/30kg

RX+: 70/50kg

WEIGHTLIFTING

Hang Power Clean (5×3 @80%)

Rest 2Min between Rounds

Clean Pull (5×5 @100-110%)

You can go for Singles here!

Excellent Starting Position is important!

Rest 2Min between