CrossFit Salzburg – Kurs

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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.