Announcements

Feiertagsöffnungszeit 8. Dez 2015:

08:00 – 09:00 Kurs
09:00 – 10:00 Kurs
10:00 – 12:00 Open Gym

CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Squat Clean (15 min. to establish a 1 RM.)

If you are not capable of a Squat Clean yet, go for Power Clean plus Front squat and try to connect them over the course.

Yes, we are squatting a lot this week ; )

WOD

Metcon (5 Rounds for weight)

5 Rounds of: (20 min.)

0-2 min.

30 WallBalls 20/14lbs //20 WallBalls 20/14lbs.

3 Squat Cleans*

2-4 min.

Rest.
*You choose the weight of the Squat Cleans. You need to complete 3 successful Squat Cleans (after 30 WallBalls aka Buy in) inside this 2 min. window. You may vary loads in between rounds. Your score is the weight of the Cleans for each round.

Cannot Drop the Bar. A Drop is a No Rep! Control your load up and down.