CrossFit Salzburg – Kurs
WOD
Metcon (Time)
For time with a running clock.
21-15-9
Pull Ups
Hang Power Clean 50/35//35/17kg
Rest 2 min.
15-12-9
C2B
Hang Squat Clean 50/35//35/17kg
Rest 2 min.
9-6-3
Bar Muscle Ups or Burpee Pull Ups
Squat cleans 50/35//35/17kg
Time Cap: 25 min.
Gymnastics
T2B
10 Min Skill
Pull Up/ Chest2bar/MuscleUp
10 min Skill
Max unbrocken Pull ups Test (running clock 25 min)
max Test
3 min rest
the reps you did unbroken x 6 – now for time (e.g. 10 pull ups unbroken = now you to 60 reps for time. ) *every time you break 5 wall balls
PUMPING IRON
Landmine Clean
5 x 10 alternating climbing
20 min. Session.
4 Rounds not for Time:
8 Man Makers 22,5/15kg
10 strict Toes To Bar
12 2-arm KB Russian swings ahap
25 min. Session.