CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Push Press (10-8-6-4-2 climbing)

Push Press, No Push Jerk!

As soon as your hips bend a second time you are busted.

(15 min.)

WOD

Metcon (3 Rounds for reps)

For reps., working 30 seconds, and resting 30 seconds:

0- 5 min. C2B

5-10 min. Push Press 42,5/30//30/17kg

10-15 min. Burpees

Work from 0:00 to 0:30, rest from 0:30-1:00, work from 1:00-1:30, rest from 1:30-2:00, etc.
Scoring:

Round1: Total reps C2B or Pull Ups

Round 2: Total reps Push Press

Round 3: Total reps Burpees

Each Interval is a high intense sprint. You get lots of rest.

Shoot for a Total of 50+ C2B, 50+ PP and 50+ Burpees.