CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 Min. Wod Prep.
-General Warmup
+ Work up to working weights for CJ & Snatch.
WOD
“HOLYMPICS” (AMRAP – Rounds and Reps)
AMRAP 20 Minutes of:
40 Toes To Bar
30 Burpees
20 Clean & Jerks
10 Snatches
10 Ring Muscle Ups
Barbell: 61/43//43/25kg
Scale weights as needed roughly 60% 1 RM CJ.
Do not exceed weights, move faster.
Lifting Weights
Squat Cycle 2/3
– Front Squat
30 min. Warm Up
– 20 min. general Warm Up
– 10 min. specific Warm Up
1: Front Squat (10 x 1)
Approximately 90% of 1RM Front Squat
Focus is on excellent execution of technique and form through all 10 reps
Every 2 min.