CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Bear Complex (1-1-1-1-1 climbing)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
score: weight of final BC

heavy and solid. Control your load up and down.

(12 min. session)

WOD

Metcon (3 Rounds for reps)

3 Rounds

3 min. to complete the following:

– 15 Bar Facing Burpees

– 10 Thrusters 50/35//40/25kg

– max Reps. Toes To Bar with the remaining time.

Rest 3 min. after each Round

(15 -18min. session)

Rx+: 61/40kg
Scale weights and movements as needed.

If you don´t make it to the TTB within 3 Min. scale to 10 BFBurpees.

Each round is an all out Sprint. You get full recovery after each Round.

Make it hurt!