CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Trainer’s choice.
WOD
Metcon (Time)
„Sasquatch”
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
Rx:42/30 Calorie Assault Bike + 12 Ring Muscle ups
Fit: 36/24 + 30 TTB
Weight Climbs Every 50 Reps:
Weight 1: 42,5/30//30/17kg
Weight 2: 50/35//35/20kg
Weight 3: 61/42,5//42,5/25kg
Weight 4: 70/50//50/30kg
Weight 5: 83,5//57,5/35kg
Teams of 2 cut reps:
For Time (30 Minute Time Cap):
166 Clean and Jerks*
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
Rx:28/20 Calorie Assault Bike + 8 Ring Muscle ups
Fit: 24/16 + 20 TTB
Lifting Weights
Overhead Squat (6 Sets of 2 Pausing Overhead Squats)
On each repetition, pause for a full two seconds in the bottom before standing. This allows us to hone in on our positioning. All repetitions taken from the rack. Rest as needed between sets, but aim to keep it to 2:00 or less.
Set #1 – 2 Reps @ 50% of 1RM
Set #2 – 2 Reps @ 55% of 1RM
Set #3 – 2 Reps @ 60% of 1RM
Set #4 – 2 Reps @ 65% of 1RM
Set #5 – 2 Reps @ 70% of 1RM
Set #6 – 2 Reps @ 75% of 1RM