CrossFit Salzburg

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CrossFit-Salzburg

MOD 2001

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

30 Min. Wod Prep.

BENCHMARK

Choose either one and storm through for time.

Time Cap.: 20 Minutes.

Originally Nasty girls test Ring Muscle Ups.

Today we are testing Bar Muscle Ups under fatigue.

1: Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
Bar Muscle Ups. (add to notes)

weight:

80/52kg

2: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Bar Muscle Ups. (add to notes)

Weight: 61/43kg

3: Metcon (Time)

“Naughty Girls”

3 Rounds for time of:

50 AirSquats

10 Burpee C2B//Pull Ups

10 Hang Power Cleans 43/25kg

Scale weights as needed.

Lifting Weights

Squat Cycle 1/3

Back Squat

15 min. General Warm Up

Then 15 min. to work up to 80-90% of 1RM BS

1: Back Squat (7 x 3)

@80-90% of 1RM BS

Every 3 min.

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