CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice.

GAMEDAY

1: Metcon (Weight)

„GEORGE“

with running clock perform the following:

Minute 0-10

Find your 1RM Snatch

2: Metcon (Time)

Minute 10-15

30 Snatches 60/40kg

3: Metcon (Weight)

Minute 15-25

Find your 1 RM Clean & Jerk

4: Metcon (Time)

Minute 25-30

30 Clean & Jerks 60/40kg

Lifting Weights

Back Squat (3,2,1/3,2,1/3,2,1)

Wave #1

3Reps @80%

2Reps @85%

1Rep @90%

Wave #2

3Reps @82%

2Reps @87%

1Rep @92%

Wave #3

3Reps @84%

2Reps @89%

1Rep @94%