CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
STRENGTH
Metcon (Weight)
Every 2 min.
Min 0: 10 Deadlifts @ 50%
Min 2: 8 Deadlifts @ 60%
Min 4: 6 Deadlifts @ 70%
Min 6: 4 Deadlifts @ 80%
Min 8: 2 Deadlifts @ 90%
Each set must be unbroken.
If you don´t know your 1 RM yet, climb up the ladder to a heavy double.
Work in teams as needed. Even teams of 3 are acceptable.
(16 min. session)
WOD
Metcon (Time)
4 Rounds of:
12 unbroken! Deadlifts 100/70//70/50kg
400m Run
Rx+: 120/80kg
Scale weights as needed. (roughly 65% of todays 2 Rep. strength session)
Time Cap: 16 min.