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.