CrossFit Salzburg – Kurs
Warm-up (No Measure)
30 min. WOD Prep.
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
10-9-8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight bench press
8-7-6-5-4-3-2-1 reps for time of:
½-body-weight bench press
Time Cap: 20 Min.
If class is crowded share one station and alternate through movements.
Regionals 2018 Weights:
1: Muscle Clean (5 x 5 on the 90´s)
ad a Push Press to final rep of each set.
2: Power Clean (5-4-3-2-1 on the 90´s)
ad a Push Jerk to final rep of each set.
3: “Clean ] Jerk Complex” (1-1-1-1-1-1 every 2 min.)
Clean Pull to KneesHold 3 sec. than fluid into squat clean, Hold catch 3 sec. + 1 Clean & Jerk.
Set 1,2 @ 70%
Set 3,4 @ 75%
Set 5 @ 80%
Set 6 @ 85%
Floating clean high Pulls (5 x 5 every 2 min. @ 85-90%)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.