CrossFit Salzburg – Kurs

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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