CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
STRENGTH
1: Behind The Neck Jerk (12 min. to establish a Heavy.(1RM) 5-4-3-2-1-1-1)
Power or Split is allowed.
Work up to a heavy and excellent Rep using this Rep Scheme:
5 @50%-4@60%-3@70%-2@80%-1@90%-1@95%-1@100%
on the 90´s.
Drop heavy Reps!
Work in teams.
WOD
2: Metcon (Time)
“REAR END”
3 Rounds of:
60 Double unders
45 Air Squats
21/15 Cal Bike.
10 BN Jerks @ 80%
Time Cap: 20 min.
If class is crowded split class into 2 heats with a 2 min. delay.