CrossFit Salzburg – Kurs

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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