CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

This Skill session is performed like a Super set.

5 SDLHP immediately followed by 5 Strict Pull Ups.

(15 min.)

Sumo Deadlift High Pull (5-5-5-5-5 TnG, climbing)

Strict Pull Ups (5 x 5 weighted if possible.)

WOD

Metcon (Time)

For time:

10 SDLHP

10 Thrusters

5 Bar Muscle Ups or 20 C2B

8 SDLHP

8 Thrusters

4 Bar Muscle Ups or 16 C2B

6 SDLHP

6 Thrusters

3 Bar Muscle Ups or 12 C2B

4 SDLHP

4 Thrusters

2 Bar Muscle Ups or 8 C2B

2 SDLHP

2 Thrusters

1 Bar Muscle Ups or 4 C2B

weights:

Rx//Fitness: 42,5/30//30/20kg

Rx+: 50/35kg
Once you started a movement you cannot switch back.

Either Muscle Ups all the way or C2B all the way!

Time Cap: 15 min.