CrossFit Salzburg – Kurs
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