CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. WOD Prep.

GAMEDAY

Metcon (Time)

“OPEN 2019 TEAM MESH UP” Part 1

In teams of 2,

For Time

10 Rounds of:

19 WallBalls

19 Cal. Row

(each athlete completes 1 full Round then switch)

directly into

50TTB

30 Squat Cleans 60/40//40/25kg

40TTB

20 Squat Cleans 80/55//55/30kg

30 TTB

10 Squat Cleans 100/70//70/35kg

(split up Reps. anyhow among Partners)

Time Cap 30 min.
Scale Squat Cleans as needed: 50% -70%- 90%

Partners may use 2 different barbells if needed.

Lifting Weights

1: Bench Press (10×3)

10 Min general warm up

specific warm up:

10 @ empty bar

0:00-01:00 5 @ 30%

01:00-02:00 4 @ 40%

02:00-03:00 3 @ 50%

03:00-04:30 2 @ 60%

04:30-06:00 2 @ 70%

06:00-07:30 1 @ 80% then

10×3 every 2 Min @ 80% of 1 RM

2: Metcon (No Measure)

Quality WOD
3 rounds for Quality

8-10 deficit PushUps

12-15 banded Pulldowns

8-10 DB/KB Shoulder Press

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