CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. WOD Prep.

ENGINE BUILDING

Metcon (3 Rounds for reps)

In teams of 3

“Bar Star” Part #1

AMRAP 7 – Max Back Squats

First 50 Reps – 60/40//40/25kg

Second 50 Reps – 75/50//50/30kg

Time Remaining – 90/60//60/35kg

Rest 3:00

“Bar Star” Part #2

AMRAP 7 – Max Bench Presses

First 50 Reps – 60/40//40/25kg

Second 50 Reps – 70/45//50/30kg

Time Remaining – 83,5/50//60/35kg

Rest 3:00

“Bar Star” Part #3

AMRAP 7 – Max Deadlifts

First 50 Reps – 83,5/60//60/35kg

Second 50 Reps – 100/70//70/45kg

Time Remaining – 120/83,5//83,5/50kg
Scaling:

50/60/70% or

if you do not know your max numbers light/medium/heavy weight.

Score:

R1: Total Reps Back Squats

R2: Total Reps. Bench Press

R3: Total Reps. Deadlifts.

Note weights to your scores

Teams of 2 cut Reps to 35.

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