CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Squat Clean (15 min. to build up to a heavy Squat Clean.)

If you are not capable of a Squat Clean yet, Power Clean + Front Squat is fine.

WOD

Metcon (Time)

3 Rounds

every 6 minutes complete:

(18 Min. session)

R1:

7 Muscle Ups

5 Squat Cleans 75/50//60/35kg

Sprint 100m

Rx+: 90/60kg
Scaling Option for Muscle Ups:

– 7/5 Bar Muscle Ups

or

– 14/10 Burpee Pull Ups.

No Bands allowed in this session, jump up and get your chin as high as possible, C2B is highly welcome!

No Drops, control your load!

Metcon (Time)

R2:

7 Muscle Ups

5 Squat Cleans 75/50//60/35kg

Sprint 100m

Rx+: 90/60kg

Metcon (Time)

7 Muscle Ups

5 Squat Cleans 75/50//60/35kg

Sprint 100m

Rx+: 90/60kg