CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 Min. WOD Prep.
WOD
Metcon (Time)
“ROB”
For Time:
50 Alternating back rack lunges 60/40//40/25kg
40 Push jerks 60/40//40/25kg
30 Toes to bar
20 Squat cleans 60/40//40/25kg
10 Bar muscle ups or Burpee C2B
Time Cap: 25 min.
Lifting Weights
1: Push Complex (1×1)
Every 2 Min
1 Push Press, 2 Push Jerk, 3 Split Jerk
00:00-02:00 @ 20%
02:00-04:00 @ 30%
04:00-06:00 @ 40%
06:00-08:00 @ 50%
08:00-10:00 @ 60%
10:00-12:00 @ 70%
12:00-14:00 @ 80%
14:00-16:00 @ 90%
16:00-18:00 @ 95%
18:00-20:00 @ 100%
* % of PP
2: Push Press (5×5)
Every 2 Min @ 80-85% of 1 RM
