CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
15 min. trainer´s choice.
Weightlifting
1: Clean and Jerk (OTM x 11)
Warm Up to working weight. (10 min.)
then:
On the Minute x 11:
1 Clean and Jerk
Minute 1 @ 70%,
Minute 2 @ 75%,
Minute 3 @ 80%,
Minute 4: Rest
Minute 5 @ 75%,
Minute 6 @ 80%,
Minute 7 @ 85%,
Minute 8: Rest
Minute 9 @ 80%,
Minute 10 @ 85%,
Minute 11 @ 90%
Clean & Jerk any style.
Score: Final CJ @ 90%
WOD
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min.
25 Double Unders //10 Dubs or 30 Singles
5 Power Snatches @ 75%1RM
25 Double Unders //10 Dubs or 30 Singles
5 Bar Muscle-ups or 5 Burpee C2B