CrossFit Salzburg

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CrossFit-Salzburg

24.04.2014 3D GYM MOD512

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CHAMPIONS DAY VI: WOD1 and WOD2 will be announced tomorrow.

Trainer Warmup 10 Min.

5 Min SQUAT SNATCH Warmup. If you are not familiar with Squat Snatches yet do 1 Power Snatch plus Overhead Squat. As WOD proceeds connect these 2 movements into a Squat Snatch. Have Fun, Weightlifting!

Competition/Fitness WOD CD VI Prep.  (35 Min!)

EMOMx3:  6 unbroken Squat Snatches, 40/25kg//25/17
EMOMx3: 5 Burpee Toes2Bar
Rest 1 minute

EMOMx3:  5 unbroken Squat Snatches, 45/30kg//30/22
EMOMx3: 5 Burpee Toes2Bar
Rest 1 minute

EMOMx3:  4 unbroken Squat Snatches, 50/35kg//35/27
EMOMx3: 5 Burpee Toes2Bar
Rest 1 minute

EMOMx3:  3 unbroken Squat Snatches, 55/40kg//40/30
EMOMx3: 5 Burpee Toes2Bar
Rest 1 minute

EMOMx3:  2 unbroken Squat Snatches, 60/45kg/45/35
EMOMx3: 5 Burpee Toes2Bar

 Score: Completed Reps.No Drops acceptable! Control your load! This session is all about technique! Do not exceed weights!!! Scale weights as needed!

If class is too crowded split into 2 groups. Group A starts at Snatches. Group B at Burpee Toes2Bar.

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