CrossFit Salzburg

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CrossFit-Salzburg

MOD 1731

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice

Weightlifting

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

+(1 Jerk.)

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.

WOD

2: Metcon (5 Rounds for reps)

5 rounds

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.

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