CrossFit Salzburg – Kurs
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
