CrossFit Salzburg

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CrossFit-Salzburg

MOD 1854

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. WOD PREP.

WOD

Metcon (Time)

“OPEN TEAM MESH UP PART 2”

For Time in team of 2:

50 Strict Handstand Push Ups*

75 Box Step Ups 22,5/15//15/10kg @ 60/50cm

100 OH Lunge Steps 22,5/15//15/10kg

directly into

24 Power Snatches 50/35//35/17kg

24 Burpee Bar Muscle Ups**

16 Power Snatches 60/40//40/20kg

16 Burpee Bar Muscle Ups**

8 Power Snatches 70/45//45/25kg

8 Burpee Bar Muscle Ups**

30 Min. Time Cap.
*Scale HSPU to elevated HSPU or 2 for 1 Push Ups.

**Scale Burpee Bar Muscle Ups to Burpee C2B /Pull Up

Lifting Weights

1: Deadlift (5×10)

10 Min warm up+mobility

Min 00:00-01:30 10 @ bar

Min 01:30-03:00 8 @ 30%

Min 03:00-04:30 6 @ 40%

Min 04:30-06:00 5 @ 50%

Min 06:00-07:30 5 @ 60%

Min 07:30-09:00 5 @ 70%

Then, 5×10 @ 70% every 2:30

Short break, then with a Partner

5×10 Glute Ham Raises

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