CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice

Weightlifting

1: Clean and Jerk (3+3 x 2 @ 60 %, 2+2 x 2 @70% 1+1 x 3 @80%)

e.g.: 3+3 x 2 @ 60%

3 Power Cleans + 3 Push Jerk x 2 Sets @ 60% of 1 RM

Focus on technique.

Excellence!

20 min. session.

1 set every 2 minutes.

WOD

2: Metcon (Time)

For Time:

100 Double Unders //50 Dubs or 150 Singles

15 Power Cleans 83,5/57,5//60/35kg

100 Double Unders

12 Power Cleans 83,5/57,5//60/35kg

100 Double Unders

9 Power Cleans 83,5/57,5//60/35kg

Time Cap: 15 min.
This session is about heavy Power cleans paired with a big set of skipping.

Scale weights as needed.Still we want you to go heavier than you would ; )

Scale the Double Unders to a manageable number.