CrossFit Salzburg – Kurs

Warm-up

Lift Warm Up (No Measure)

Tip Toes

Good Mornings

Scorpions

up side down Scorpions

Weightlifting

Squat Clean (EMOM 10 x 2 @75% across)

Warm Up to 75% 1RM then EMOM 2 Squat Cleans across. No Drops! Control your load! (20 Min. Session)

WOD

Metcon (AMRAP – Reps)

Amrap 10 Min.

Ascending Ladder +3

3-6-9-12-15-18…

Hang Clean 60/42,5//42,5/30kg

HSPU

Rx+: 70/50kg
Scaling HSPU:

accumulate 2 sec. HS Hold for 1 Rep.

(e.g.: Round 1: 6 sec. Round 2: 12 sec., Round 3: 18 sec.; and so on). Simply count them out.