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