CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainer´s choice.
Barbell Cycling
1: Metcon (Weight)
Build up to a heavy
3 Power cleans + 3 Front Squats + 3 Jerks
(has to be unbroken)
15 Min.
5 attempts:
Take 1 attempt every 3:00min.
GAMEDAY
2: “WRESTLE MANIA” (Weight)
OTM x 20
3 Power Cleans
3 Front Squats
3 Jerks
Rx: 60% of 1RM CJ
You got 3 chips for time outs. A timeout gets you one minute of rest. Use them only if needed ; )
Rx+: 83,5/61kg
Reps must not be unbroken.
You chose the weight! (You should have a good impression from session 1.)
Choose a managaeble weight that let´s you move through those 20 Rounds.
However, you got 3 time outs if you need them.
For each time out you take you´ll do 15 Burpees after class.
Lifting Weights
1: Overhead Squat (1×1)
10 Min to work up to your starting weight
Every 1:30
Set 1: 3 @ 70%
Set2: 2 @ 75%
Set3: 1 @ 80%
Set4: Break
Set5: 3 @ 75%
Set6: 2 @ 80%
Set7: 1 @ 85%
Set8: Break
Set9: 3 @ 80%
Set10: 2 @ 85%
Set11: 1 @ 90%
Clean up weights and then we’re gonna stretch out with the remaining time
#getflexible 😉