CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
Push Press (3-3-3-3-3 across. 10 sec. hold on top position)
5×3 as heavy as possible across!
Hold for 10 sec. in top position on each rep.!
Use racks if needed, work in teams.
18 min. session.
Metcon (AMRAP – Reps)
Death on the minute:
Min. 0 – max.10
HSPU + C2B
Min. 10 – 12 Rest.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able or until the cap. of 10 min. Use as many sets each minute as needed.
1 HSPU = 1 HR Push Up @ MDP
1 C2B = 1 Pull Up @ MDP
Make it a challenge!
MDP… (most difficult progression)
4 Rounds for time of:
9 Hang Cleans 50/35//40/25kg
6 STOH 50/35//40/25kg
Cannot drop the bar!
Control your load or scale weights as needed.