CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Individual Warm Up (No Measure)

10 min. warm up to a heavy complex of

3 Power Snatch + 3 OHS + 3 Power Cleans + 3 Jerks.

This is a warm up purpose only!

Weightlifting

Metcon (AMRAP – Reps)

Competitors Wod

AMRAP 3 min.

9 Power Snatches 50/35//40/25kg

15 Power Cleans 50/35//40/25kg

21 Jerks 50/35//40/25kg

+ max Reps. OHS with remaining time.

SCALE WEIGHTS AS NEEDED.

Rx+: 61/42,5kg
Reps must not be performed unbroken, still you can´t Drop the Bar. A Drop is a NO Rep! Both hands on the bar when barbell makes contact with the ground.

WOD

Metcon (AMRAP – Reps)

with a running clock: (perform this Wod with a Partner)

0:00-1:30: Athlete A max. Reps. Handstand Push Ups*

1:30- 3:00: Athlete B max. Reps. Handstand Push Ups (while A rests.)

3:00- 4:00 Athlete A max. Reps. Handstand Push Ups (while B rests.)

4:00- 5:00 Athlete B max. Reps. Handstand Push Ups (while A rests.)

5:00- 5:30 Athlete A max. Reps. Handstand Push Ups (while B rests.)

5:30- 6:00 Athlete B max. Reps. Handstand Push Ups (while A rests)

6:00- 8:00 find your bar.

Scoring: Each athletes scores on his own. e.g.: You do 30/20/10 your score is 60 Reps.
Rx Hand Stand Push Ups are from the ground. (Use an exercise mat)

Scaling Handstand Push Ups:

Handstand Hold against a wall or Plank Hold with straight arms. Accumulate as many seconds as possible of the prescribed intervals. Score: total seconds of hold. (Do not hit the rx button)

Metcon (AMRAP – Reps)

8:00- 12:00 max. Reps Hang Squat Cleans 50/35//40/25kg as a team. switch as needed. working one barbell.

rx+: 61/42,5kg

Score: Teamscore