CrossFit Salzburg – Kurs
Warm-up (No Measure)
10 min. quick warm up.
1: Bench Press (15 min. to work up to a heavy double.)
This is more of a Warm Up for the Wod not necessarily a 2RM.
2: Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Complete 1 round every 5 min.
Work in teams of 2. Make sure you do have a spotter for the BP.
Choose weights and Pull Up Progressions as needed to complete at least 10 Reps on each Round of each movement.
Perform max. reps of Bench Press @ BW directly into max Reps. unbroken PullUps.
Repeat 5 times every 5 minutes.
1: Snatch 6 Complex (30-35-40-45% every 2:30min.)
2: Snatch 5 Complex (50-55-60-65%)
3: Snatch 4 Complex (70-75-80%)
4: Snatch 3 Complex (80-85-90%)