CrossFit Salzburg – Kurs

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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

4: Clean and Jerk (3 attempts, every 2 min. )