CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

25 min. Trainer´s choice.

WOD

“Macho Mile” (Time)

4 Rounds of:

400 Meter Run

3 Rounds of “Macho Man” 60/42,5//42,5/25kg

Time Cap: 25 min.

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 S2OH
Scale to 60% of 1RM CJ.

Lifting Weights

1: Shoulder Press (5×5)

Warm up: on the 90’s

4 x 5 @ 40-50-60-70%

5 x 5 Working sets @ 80% every 2 Minutes

3 Minutes Break

2: Push Press (5×5)

Warm up: on the 90’s

4 x 5 @ 40-50-60-70%

5 x 5 Working sets @ 80% every 2 Minutes