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.