CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
Weightlifting
Metcon (Weight)
5 climbing Sets of:
Squat Clean + Hang Squat Clean + Behind Neck Jerk + OHS
(15 min. session)
Control your load up and down!
If you are not capable of a Squat clean yet, Power Clean + Front squat is fine.
WOD
If class is crowded, make up 2 heats. Heat 1 works while heat 2 rests …
In this case allow an extra of 10 sec. transition time.
Set the clock to
H1: 02:00, H2: 00:10, x 9
(<17 min. session)
Metcon (AMRAP – Reps)
4 2-minute couplets for max Reps of:
0-2 min
20 Hang Cleans 50/35//40/25kg
+ max. Wall Balls 20/14lbs.
Score: Total reps (20 cleans + WB)
2-4 min. rest
Metcon (AMRAP – Reps)
4-6 min.
number of WallBalls*
+ max. Hang Cleans 50/35//40/25kg
Score: Total reps (??WB + Hang Cleans)
6-8 min. rest
*you manage 36 reps. of Wall Balls in couplet 1. Now you will start couplet 2 with 36 Wall Balls, then AMRAP Hang Cleans with the remainder of the time.
Metcon (AMRAP – Reps)
8-10min.
20 Pull Ups*
+ max. OHS 50/35//40/25kg
Score: Total reps (20 Pull Ups + OHS)
10-12 min .rest
Scaling Option for Pull Ups are Jumping Pull Ups only!!! Intensity is key!
Prepare spots in advance.
Metcon (AMRAP – Reps)
12-14min.
number of OHS* 50/35//40/25kg
+ max. Pull Ups
*you manage 25 reps. of OHS in couplet 3. Now you will start couplet 4 with 25 OHS, then max. Pull Ups with the remainder of the time.