CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

25 min. session.

Metcon (Weight)

EMOMx7: Power Snatches, climbing

Min 1: 7 reps

Min 2: 6 reps

Min 3: 5 reps

Min 4: 4 reps

Min 5: 3 reps

Min 6: 2 reps

Min 7: 1 rep

Score: Weight of Final Set.
This is not a 1RM Test. Hold excellent form throughout this session. Heavy & Excellent.

Work one Barbell in teams of 2 if needed.

Rest 3 Min.

Metcon (Weight)

EMOMx7: Power Cleans. climbing

Min 1: 7 reps

Min 2: 6 reps

Min 3: 5 reps

Min 4: 4 reps

Min 5: 3 reps

Min 6: 2 reps

Min 7: 1 rep

Score: Weight of Final Set.

WOD

This is what the 2015 Open will look like.

This year really everybody can participate.

If you do not have Ring Muscle Ups in your wheelhouse you´ll simply do the scaled version.

Metcon (Time)

RX:

4 RFT of

12 Box Jumps 60/50cm

8 HSPU

4 Muscle Ups

or

Scaled:

4 RFT of

12 Box Jumps 60/50cm

12 HR Push Ups

12 TTB

Score: Time

Time Cap: 10 min.

Scale movements as needed.