CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: Push Jerk (3-2-1-3-2-1-3-2-1 every 90 seconds.)

Warm Up to starting weights then: every 90 seconds

3 @ 80% of 1 RM Push Jerk

2 @ 83%

1 @ 85%

3 @ 83%

2 @ 85%

1 @ 88%

3 @ 85%

2 @ 88%

1 @ 91%

Barbell is taken from the floor!

20 Min. session.

WOD

2: Metcon (Time)

AMRAP 12 min. of:

5 Ring Muscle Ups

13 S2OH @ 60%

4 Ring Muscle Ups

11 S2OH @ 60%

3 Ring Muscle Ups

9 S2OH @ 60%

2 Ring Muscle Ups

7 S20H @ 60%

1Ring Muscle Up

5 S2OH @ 60%

Rx+: strict Ring Muscle Ups

Time Cap: 15 Min.
Scale RMU to BMU or C2B/Pull Up + Push Up.

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