CrossFit Salzburg – Kurs

1: Push Jerk (3-3-3-3-3 across ahap.)

Warm up to a heavy triple. Then 5 x 3 across. Rest no more than 90 sec. In between sets.

20 min. Session.

May use racks.

2: „Jerk & Jump“ (7 Rounds for time)

Every 2 min. x 7 Rounds

7 Push Jerks 60/40kg

7 Burpee Box Jump overs 24/20″
Of class is packed make up 2 heats.

Weightlifting

1: Clean Complex (1-1-1-1-1-1-1)

Lift off with 3 sec. hold+

Pull+

Clean
50%-60%-70%-75%-80%-85%-80%

Perform 1 complex every 2 min.

Metcon (AMRAP – Reps)

„Death on the minute by Power Cleans“

Every min. on the minute add 1 Rep until you cannot complete all reps. Inside 1 minute.

Start with 70% of your 1 RM.

This session is capped at 15 min.