CrossFit Salzburg

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CrossFit-Salzburg

MOD 1569

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CrossFit Salzburg – Kurs

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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.

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