CrossFit Salzburg – Kurs

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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