CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

28.11.2013 3D GYM MOD412

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Warmup: (15 Min.!)

3 Rounds of

-10 stationary Tip Toes

-10 OHS PVC

-Overhead Lunge L.O.G. rotate to each side while back knee touches the floor.

then keep your PVC Pipe for Trainer Snatch Install.

Strength: BENCHMARK 10RM SNATCH (15Min.)

Competition/Fitness: Warmup then choose weight for a 10RM SNATCH PR. Your choice of  Style: Squat or Power. Split Snatch is not acceptable. You may use your last weeks 10 RM Clean as a guideline. 10 RM SNATCH should be somewhere around 70% of your 10RM CLEAN. 1 attempt only,  you cannot Rest the Bar on the floor at anytime!!! By the way resting in a hang position takes away energy so keep moving.

Walk through S.O.P. 10Min.

Competition

Buy In 50 DUBS then

10 Rounds of

5 1-arm KB SNATCH 32/24kg

4 Toes 2 Bar

3 Box Jumps 30″/24″

Buyout 50 DUBS

Score: Time. Time Cap: 15 Min. Switch arms after each Round for the Snatches.

Fitness:

Buy In 25 DUBS or 75 Singles

10 Rounds of

5 1-arm KB SNATCH 24/16kg 

4 Toes 2 Bar

3 Box Jumps 30″/24″

Buyout 25 DUBS or 75Singles

Score: Time. Time Cap: 15 Min. Switch arms after each Round for the Snatches. Scale weights and height of Box as needed. May use Dumbbells. If you get Double Unders take them.

Luna and Marlies

Luna and Marlies showing their Muscles after “YOUNGSTERS WOD2”


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