CrossFit Salzburg – Kurs
BIRTHDAY WOD.
There will be a BBQ after the WOD, sponsored by Robert Strohmaier honorably, to celebrate his 50´s birthday.
Skip breakfast ; )
Strohmaier´s 50´s (Time)
„STROHMAIER´s 50´s“
In teams of 2:
50 Burpees
50 Pull Ups
50 Deadlifts
50 Toes To Bar
50 lateral Burpees over Bar
50 Wall Balls
50 Clean & Jerks
50 Burpee Bar Muscle Ups
Weights:
Rx: 60/40
Scaled: 40/25 (60% 1 RM CJ)
Rx+: 50/50kg
Time Cap: 30 min.
Weightlifting
1: Snatch Position Complex
– Snatch
– Low hang Snatch
– High hang Snatch
– Overhead Squat
20 min. to work up to a max complex
2: Squat Snatch (10 x 2)
Singles @80-90%
Every 1:30
15 min.
3: Snatch Pull (5 x 3)
Every 1:30
at 115% of max Snatch
