CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 min. Warm Up.
-Get sweaty and flexible.
-work up and beyond working weights for “DT”.
BENCHMARK
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Weights:
Rx: 70/47,5kg
Scaled: 50/35kg
Beginners: scale as needed to a weight you can move with good form over the 5 Rounds.
Time Cap: 12 minutes.
COOL DOWN
Lifting Weights
1: Front Squat (10×10)
15 Min general Warm Up & Mobility (!)
Specific Warm up every 1:30
10@ empty bar
8@ 30%
6@ 40%
5@ 50%
5@ 60%
then
10×10 @ 60% of 1 RM @ 4010 Tempo every 3 Min
