CrossFit Salzburg – Kurs

1: Metcon (Weight)

15 min. To work up to a heavy complex of:

3 Deadlifts + 2 Hang Clean + 1 Jerk

2: Metcon (3 Rounds for reps)

4 Min. AMRAP

3 Rounds “DT” 42,5/30kg

+ max. Muscle Ups

Rest 4 min.

4 Min. AMRAP

2 Rounds “DT” 60/40kg

+ max. Muscle Ups

Rest 4 min.

4 Min. AMRAP

1 Rounds “DT” 70/45kg

+ max. Muscle Ups

Rx+: 60/70/85kg 40/50/60kg
1 Round of DT :

12 Deads

9 Hang Clean

6 Jerks

Scale Muscle Ups to Burpee c2B/Pull Ups if needed. No Bands in this Session. Of you cant do a pull up pull As high As possible.

PUMPING IRON

1: Metcon (Weight)

Every 5 min x 4

50 feet s(15 m)seated heavy sled pull

8-12 seated 1 arm Kb Press while front racked Kb hold on the other side. Ahap

2: Metcon (Weight)

3 Supersets:

8-12 Preacher Curls

+ max Reps. Banded tricep push downs

Rest As needed with remaining Time.