CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

09.01.2013 3D GYM MOD438

| 0 comments

Trainer Warmup 15 Min.

Skill: Squat Snatch 25 Min.

Competition: Build up to a 1 RM Squat Snatch. As soon as you Fail go back to your Last succesfull weight and Lift it succesfully again! Take At least 90 sec. Rest As it gehts Heavy. Control YOUR load! So you got only 1 Drop Free, if you Fail on a weight. Other than that you Cannot drop the Bar! (If you drop twice you gonna do AMRAP Burpees for the Rest of the Skill Session)

Fitness: Build up to a a Heavy and excellent Squat Snatch. Start FROM Hang and Build up to a full Squat Snatch. Focus on Footwork Not load!

Then CFKP WOD
Competition:
8 Min. AMRAP

10 Power Snatches 42,5/ 30kg
25 DUBS
Score: Reps., 1 Round =35 Reps. E.g. You complete 6 Rounds Score: 210 Reps.
This One is alike the Open 11.1 … higher load, less Reps. Don’t Even think about taking a waterbreak in These 8 Mins.!!!

Fitness:
8 Min. AMRAP

10 Power Snatches 30/20kg
15 DUBS Or 40 Singles

If you got DUBS , take em!!!

Schreibe einen Kommentar

Follow by Email