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.