CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer‘s choice.
STRENGTH
Cluster (10 min. Build up to Heavy Rep.)
5-4-3-2-1-1-1
WOD
Choose either one. We are Looking for Intensity!
Time Cap. 12 min.
1: Metcon (Time)
Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.
2: Metcon (Time)
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 75 lb.
Women 55 lb.
3: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Weightlifting
1: Muscle Clean (5-5-5-5-5 climbing every 2 min.)
Add 1 Push Press to your final rep.
2: Power Clean (5-4-3-2-1 climbing every 90 sec.)
Add 1 Push Jerk to your final rep.
3: Squat Clean and Jerk (1-1-1-1-1 every 2 min.)
Start with your final Power Clean weight then build up as heavy as possible. Still technique is key. Barpath and footwork!
4: Clean Pull from riser 20kg Plate (Across supramax.@ 110% every 2 min.)
5×5