CrossFit Salzburg – Kurs

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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