Announcements
Feiertagsöffnungszeiten 24.12. – 26.12.15
Do 24.12.2015
07:00 – 08:00 Kurs
08:00 – 09:00 Kurs
09:00 – 10:00 Kurs
10:00 – 12:00 Open Gym
Fr 25.12. + Sa 26.12.
Gym closed!
Merry Christmas
CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Weightlifting
Deadlift (Benchmark: 5 RM)
15 min to establish a 5 RM.
Work in teams.
WOD
If class is crowded build 2 heats. Allow an extra of 20 sec. for Transition &
Weight changes.
Timer: 6 Rounds H1: 3:00, H2: 00:20;
Scale weights as needed.
Deadlifts cannot be dropped.
All the way up all the way down!
Metcon (AMRAP – Reps)
AMRAP 3 min. of:
5-3-1
Deadlifts 100/70//80/45kg
Burpee Box Jumps 60/50cm
Rest 3 Min.
…then
Rx+: 125/90kg
Metcon (AMRAP – Reps)
AMRAP 3 min. of:
2-4-6-8-10…
Deadlifts 80/55//60/35kg
Burpees over Bar
Rest 3 min.
…then
Rx+: 110/75kg
Metcon (AMRAP – Reps)
AMRAP 3 min. of:
Row for Cal.