CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Squat Clean (3-3-3-3-3 climbing TnG Squat Cleans)

15 min. session

WOD

Metcon (3 Rounds for reps)

EMOM x 16

Min.1: 5 TnG Squat Cleans

Min.2: Ring MU //Bar MU or C2B or Pull Ups

Min.3: Handstand Walk // Wall Walk or Handstand Hold

Min.4: Rest
Your choice of weight and reps.

Recommended weight:

Squat Cleans approx. 70-80% of todays triple.

Recommended Reps:

3+ MU // 6+ C2B or 9+ Pull Up

10+ meters HS WALK // 3+ Wall walks or 30+ sec. HS Hold

Scoring:

Min.1: Weight of Squat Cleans

Min.2: Total reps of MU / C2B / Pull Up

Min.3: Total m. HS Walk /Wall Walks / 15 sec. = 1 Rep.

Rx button, if first movement in line is selected.