CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Trainer‘s choice.
1: Front Squat (10-8-6-4-2-2-2 climbing)
15 min. Session.
WOD
2: Metcon (No Measure)
OTM X 15
MIN. 1: 5 RMU or BMU
MIN. 2: 10 DB Clean 22,5/15//15/10kg
Min. 3: 50 Dubs //25 Dubs or 75 Singles
Scale RMU to Shoot throughs on boxes. Push up – shoot through – Dip
Weightlifting
Muscle Clean (5-5-5-5-5 climbing every 2 min.)
Strict press the final rep of each set.
Power Clean (5-4-3-2-1 climbing every 90 sec.)
Push Press the final Rep. Of each set.
Squat Clean and Jerk (1-1-1-1-1 climbing every 90 sec.)
Clean Pull from riser 20kg Plate (5 x 5 across @ 110% every 2 min.)
5×5