CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice

Weightlifting

1: Hang Squat Clean (12 min. to find 1 RM )

GAMEDAY

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min. of:

30 Double Unders

10 Power Cleans 61/42,5//42,5/25kg

30 Double Unders

10 Hang Squat Clean 61/42,5//42,5/25kg

30 Double Unders

10 Squat Clean 61/42,5//42,5/25kg

30 Double Unders

10 Clean & Jerk 61/42,5//42,5/25kg
Squat Clean movements may be scaled to a power + squat complex.

30 Double unders or 15 Dubs or 45 Singles.

Lifting Weights

Benchpress (Every 3Min 6 Reps (climbing))

Bent Over Row (Every 3Min 6 Reps (climbing))