CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Metcon (Weight)

15 min. to work up to a heavy complex of:

1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

WOD

Scale weights as needed.

No Drops throughout this entire session. All barbell movements unbroken.

The last Rep cannot be dropped.

A Drop is a No Rep!

Coaches if class is crowded, split class into 2 heats. Heat 1 works while Heat 2 Rests… Include a 10 sec. transition time.

Metcon (AMRAP – Reps)

Amrap 3 min. of:

3 Squat Cleans (unbroken) 70/45//50/30kg

3 Burpee over Box Jumps 60/50cm

Rx+: 85/55kg

Rest 3 min.

Metcon (AMRAP – Reps)

Amrap 3 min. of:

3 Hang Squat Cleans (ub) 70/45//50/30kg

6 Box Jump Overs 60/50 cm

Rx+: 85/55kg

Rest 3 min.

Metcon (AMRAP – Reps)

Amrap 3 min. of:

3 Front Squats (ub) 70/45//50/30kg

9 Box Jumps 60/50cm

Rx+: 85/55kg