CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 MIn. WOD Prep.
WOD
1: Bane (Time)
“Bane”
For Time:
40 Kipping Handstand Pushups
10 Rounds of “Macho Man” (185/135)
20 Ring Muscle-Ups
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks
Rx: Barbell @ 70% 0f 1RM Clean & Jerk
Rx+ 83,5/61kg
Time Cap: 25 Min.
Scale: HSPU to elevated HSPU or Pike Push Ups or regualr Hand release Push Ups.
RMU Scale Reps: Scale to BMU or Burpee C2B/Pull Up.
Lifting Weights
15 Min Warm Up Trainer’s Choice (No Measure)
2: Overhead Squat (1×1)
Every 2 Min
Set 1 10 @ 30%
Set 2 8 @ 40%
Set 3 6 @ 50%
Set 4 4 @ 60%
Set 5 3 @ 70%
Set 6 2 @ 80%
Set 7 1 @ 85%
Set 8-10 ALL IN
5 Min Rest, then every 2:30
5×1 paused (30sec.) OHS @ bottom @ 60% of 1 RM taken from the floor