CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

STRENGTH

1: Cluster (12 Min. Lift Off.)

WOD

2: Metcon (Time)

For Time:

45 Thrusters 42,5/30//30/17kg

45 Toes To Bar

45 Cleans

45 C2B

Time Cap: 16 Min.

Lifting Weights

1: 10 min. Quickie Warm-up (No Measure)

Every 2 Min

5 @ 30%

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 70%

Superset w/ 20m Overhead Farmers Walk (DB/KB)

2: Tempo Back Squat Complex (10×1)

Every 2:30

1 Tempo BS

2 BS

Only on the first repetition of the 3-rep complex, complete w/ a 5 sec. negative to the bottom of the Squat. No pause @ the bottom.

Choose Weight that is duable throughout all sets. ~ 70-80% of 1 RM