CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 Min. WOD Prep.
GAMEDAY
Metcon (Time)
“ODD RAGE”
In teams of 3:
120/80 Cal Bike
155m Farmers Carry 2×32/2×24//2×24/2x16kgKB
30 D-Ball Over Shoulder ahap.
155m Farmers Carry 2×32/2×24//2×24/2x16kgKB
9 Rope Climbs
155m Farmers Carry 2×32/2×24//2×24/2x16kgKB
30 D-Ball over Shoulder ahap
155m Farmers Carry 2×32/2×24//2×24/2x16kgKB
120/80 Cal Bike
Time Cap: 30 Min.
Teams of 2 Cut Reps to:
80/60 Cal.
20 D-Ball
6 RC
20 D-Ball
80/60 Cal.
The Carry remains at 155m.
Lifting Weights
1: Overhead Squat (1×5)
Every 2 Min
5@30%
5@40%
5@50%
5@60%
5@70%
Superset w/ 30 DU
2: Tempo Overhead Squat Complex (10×1)
Every 2:30
1 Tempo OHS
2 OHS
Only on the first rep of the complex stay at the bottom for 5 sec.
Choose weight that is duable for all sets.
~ 70-75%
