CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Weightlifting
1: “Squat Clean Complex” (5 x every 3 min. climbing)
5 Sets, “On the 3:00”:
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
WOD
2: Metcon (Time)
5 Rounds of:
155m Farmer´s Carry 24/16//16/12kg
5 Power Cleans @ 102,5/70//70/45kg
Time Cap: 20 Min.
May use dumbbells for the carry if class is crowded.
Power Cleans are supposed to be super heavy! Scale as needed. 85-90%.