CrossFit Salzburg – Kurs
Warm-up (No Measure)
15 min. Trainer´s choice
1: Clean Pause Complex (15 min to build up to a heavy/max. complex)
1 Lift off (3 sec. hold)
+1 Clean Pull to mid thigh (3 sec. Hold)
+1 Power Clean
+1 Hang Power Clean
If you miss the jerk, keep building the clean portion to failure.
Start at a light weight and build up in small steps. Get up to 10 sets in.
2: Metcon (5 Rounds for reps)
2 minutes work – 2 minutes rest
10 Power cleans 70/45//50/30kg
15 Box jump overs 24/20″
Max Bar muscle ups or Burpee C2B/Pull Up
Scale reps. and weights as needed
Min. Work requirement 1 Bar Muscle Up/Burpee C2B
Score: Muscle Ups.