CrossFit Salzburg

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CrossFit-Salzburg

MOD 1901

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CrossFit Salzburg – Kurs

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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

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