CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Shoulder Press (10 min to build up to a 1 RM. No Racks!)

then quickly warm up to a heavy Hang Power Clean Triple. (5 min.)

WOD

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Metcon (AMRAP – Reps)

Complete as many reps as possible in 8 minutes of:

shoulder presses

Each time you break, perform 50 double-unders

Rest 4 minutes

Metcon (AMRAP – Reps)

Then, complete as many reps as possible in 8 minutes of:

hang power cleans

Each time you break, perform 30 squats

weights:

shoulder presses: 42,5/30//30/17kg

Rx+: 50/35kg

hang power clean: 70/50//50/25kg

Rx+: 90/60kg

scale weights as needed! (hang cleans supposed to be heavy, around 80%1RM.)