CrossFit Salzburg – Kurs
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.