CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 min.
Get sweaty and flexible
Warm up to working weights and above.
Set up working stations.
WOD
Metcon (Time)
2018 REGIONALS EVENT 2
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.
Time Cap:25 min.
Weights: 135/95, 90/60, 65/45kg
Share one Station with a Partner and chase each other through the Wod.
If class size requires 3 athletes share one Station.
Weightlifting
1: Metcon (Weight)
Build to heavy complex of:
Clean Pull + hang Power clean + squat clean.
Starting at 30% + 5/2,5kg
15 min.
Goal: Build confidence.
Strong pull into pulling under the bar.
2: Split Jerk (7 x Every 2 min. 3 Split Jerks climbing.)
3: „HEAVY GRACE TIMED” (Every 30“ 1 clean&jerk @ 80%)
Perform 1 heavy clean & jerk every 30 seconds for 30 reps.
No misses.
