CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice.
Weightlifting
1: Clean and Jerk (OTM x 11 waive loading.)
Quickly warm up to 70% CJ
On the Minute x 11:
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%
20 min. session.
WOD
2: Metcon (AMRAP – Reps)
AMRAP 9 Minutes of:
1-2-3-4-5-6-7-8-9 (ascending ladder +1)
-Clean & Jerks @ 80%
-Ring Muscle Ups
Scale Ring Muscle ups to Bar Muscle Ups or Jumping BMU.