CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Competitors WOD

Metcon (Weight)

Clean

EMOMx7: 3-position Squat Clean

Pos. 1: From the Pockets

Pos. 2: From the knees

Pos. 3: From the ground
18 min. session.

warm up to a heavy weight then across EMOM 7

COMPETITORS WOD

HSPU and Ring Dips cannot be scaled in this session. Either have it or go for Version 2.(Trust our programming you´ll get there).

Very Sharp time Cap! Don´t blink. Storm through for time, anyways.

Metcon (Time)

For time:

15-10-5:

Power Clean, 50/35//40/25kg

HSPU

Directly into…

15-10-5:

Hang Power Clean, 50/35//40/25kg

Ring Dip

Rx+: 61/42,5kg

Time Cap: 10 min !!!

Share rings as needed.

or

Metcon (Time)

For time:

15-10-5:

Power Clean, 50/35//40/25kg

HR Push Up (elbows close to your chest!)

Directly into…

15-10-5:

Hang Power Clean, 50/35//40/25kg

Sprawls over bar*

Time Cap: 10 min. !!!
*Sprawls over bar: start from a push up position and get from one side of the bar to the other side (this is 1 Rep.), while at least one hand and one foot make contact with the ground all the time.