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.