CrossFit Salzburg – Kurs

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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