CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. To prepare for thrusters and the designated movements.
STRENGTH
1: Thruster (10-8-6-4-2-2-2 climbing )
No racks, taken from the floor. Cluster on the first Rep.
15 min.
WOD
2: Metcon (Time)
For time:
100 Double Unders //50 Dubs or 150 Singles
21 Thrusters 42,5//30//30/17kg
21 Pull ups
75 Double Unders //35 Dubs or 100 Singles
15 Thrusters 42,5//30//30/17kg
15 Pull ups
50 Double Unders //25 Dubs or 50 Singles
9 Thrusters 42,5//30//30/17kg
9 Pull ups
time cap: 15 min.
This is a great opportunity to test your double under skills under high heart rate. Scale to a number that let‘s you finish inside the timecap.
WEIGHTLIFTING
1: Sots Press (4 Sets, Every 90 sec. X 5 climbing)
2: Muscle Clean (4 Sets, Every 90 sec. X 3 build up.)
3: Lift off + Clean with a 2 Second Pause above knee cap. (Every 2 minutes.)
*Sets 1-3 @ 75% of 1-RM Clean
*Sets 4-6 @ 80% of 1-RM Clean
*Sets 7-9 @ 85% of 1-RM Clean
*Sets 10-11 @ 90% of 1-RM Clean