CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

35 min. Trainer‘s choice.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min.

6 strict HSPU

9 Deadlifts 125/85//85/55kg

30 Double Unders
Scale movements and weights so you can move fluently through this workout.

COOL DOWN

Take care of posterior chain.

Weightlifting

Warm-up (No Measure)

1: 6 Rounds every 90 sec.

4 Pocket Cleans @ 55-65%

2: 6 Rounds every 90 sec.

3 Hang Cleans @ 65-75%

3: 6 Rounds every 90 sec.

1 3-Position Clean @ 75-85%

*End each set with a jerk.

4: 3 Rounds every 2 min.

2 Clean Lift Offs + Clean & Jerk 85-95%