CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. Trainer´s choice.
GAMEDAY
Metcon (Time)
„Two Tone“
30-20-10:
Hang Power Clean 52,5/37,5//40/25kg
Calorie Bike
Directly into…
10-20-30:
Deadlifts 90/65//70/45kg
Calorie Row
Women complete (21-15-9, 9-15-21) on machines
Time Cap: 20 min.
If class is crowded.
Make up 2 heats.
One heat starts at the HPC/Bike the other at DL/Row.
As soon as both partners complete their part they switch. Look for strength balanced partners.
Lifting Weights
Bench Press (Every 30Sec – 20×1 Rep)
Metcon:
Teams of 2
For time
800m KB Farmers Carry AHAP
600m KB FrontRack Carry AHAP
400m KB Overhead Carry AHAP
TC: 30Min