CrossFit Salzburg – Kurs
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.
