CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
STRENGTH
1: Thruster (Establish 3RM)
Warm up sets: every 2 min.
0-2:10@ empty bar
2-4: 5@40%
4-6: 3@50%
6-8: 3@60%
8-10: 3@70%
10-12: 2@80%
12-14: 1@90%
14-16: Rest 2 min.
16-17 min. hit your 3 RM @90%
WOD
2: Metcon (AMRAP – Reps)
OTM x12
Odd: 10 Thrusters @ 50%1RM
Even: C2B (you pick the number.)
Score: Round of fewest Reps. of C2B.
Scale C2B to Pull Ups or Jumping C2B.
Your score will be the round of your fewest C2B.
This one is all about consistency.
Choose your number wisely.
Thrusters and C2B must not be unbroken.
Choose a number you can manage to hold on to over the 6 Rounds under fatigue of thrusters.
Weightlifting
Warm-up (No Measure)
20 min. Clean & Jerk Prep.
Clean & Jerk, heavy consistency. (10 x 1 @ 91% across.)
5 @ 30%
3 @ 40%
3 @ 50%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.
Goal: Hit 100% of your lifts!
(30 min. session)
