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.