CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Warm Up.

Weightlifting

1: Complex PC+SC+Cluster (12 min. Build up to a heavy complex.)

Power Clean+ Squat Clean+ Cluster.

WOD

2: Metcon (Time)

“90´s”

21 Pull ups

21 Power cleans

15 Chest to bar pull ups

15 Squat cleans

9 Bar muscle ups

9 Clusters

Time Cap: 18 Minutes.

Barbell: 61/43//42/25kg

Rx+: 70/52kg
Scale weights as needed. (50-60%) of clean 1RM.

Pullups/C2B at most difficult progression.

Bar Muscle Ups -> Burpee C2B

Lifting Weights

Squat Cycle 1/3 – Back Squats

25 min. Warm Up

– 15 min. general

– 10 min. specific

1: Back Squat (10 x 2)

Roughly @80-95% of 1RM BS

Every 2:30 min.