CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 Min. Trainer´s choice.
WOD
Metcon (Time)
“RANDY ON A BOAT”
5 Rounds of:
15 Snatches 35/25//25/17kg
21/15 Cal. Row.
Time Cap: 18 Min.
Rest 2 Min. after the Time Cap expires then Cashout (Murph Prep.)
CA$HOUT
2: “100 Push Ups for time” (Time)
Time Cap: 10 Min.
Lifting Weights
1: Overhead Squat (1×1)
15 Min Warm Up + Mobility
Waveloading Tempo 40X0
3 @ 50%
2 @ 60%
1 @ 70%
every 2:30 Min
3 @ 70%
2 @ 75%
1 @ 80%
every 3:00 Min
3 @ 80%
2 @ 85%
1 @ 87%
every 3:00 Min
3 @ 87%
2 @ 90%
1 @ 95-100%
every 3:00 Min