CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

30 min. Trainer‘s choice

GAMEDAY

Metcon (2 Rounds for time)

BICOUPLET 2

12-9-6

Snatches

Bar muscle-ups

M 135 lb. F 85 lb.

BICOUPLET 1

21-15-9

Snatches

Chest-to-bar pull-ups

M 85 lb. F 55 lb.
Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next bicouplet.

Scale weights BMU to a manageable number. E.g.: 5,3,1.

*BMU … Burpee C2B/Pull Ups.

Goal: making the Time Cap.

Lifting Weights

Back Squat (EMOM 10 – 3 Reps)

Back Squat (EMOM 10 – 2 Reps)

Back Squat (EMOM 10 – 1 Rep)