CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Metcon (Weight)

EMOM x 7

3 Power Clean+ 3 Front Squats+ 3 Jerks

Medium weight, great technique!

max. 50%!!! of 1RM Clean!

(10 min. session)

COMPETITORS WOD

Metcon (Time)

3 RFT:

30 Cal Row

20 Power Cleans, 42,5/30//30/20kg

10 OHS, 42,5/30//30/20kg

5 Strict HSPU
Time Cap: 20 min.

Scale weights and movements as needed.

HSPU from the floor.

Shoot for all Reps unbroken!

Dropping Policy: You may drop the final Rep. of each lift and only the final Rep., which is the 20th Clean and the 10th OHS.

(Do not drop yourself on the last HSPU ; )

If you have to break the prescribed reps. down into sets, control your load up and down! This way we´ll get you stronger!

If class is packed, find a partner of your CrossFit level and share equipment.

As soon as athlete A gets of the rower athlete B jumps right on it and starts the Wod.