CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

10 min. quick warm up.

STRENGTH

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.

10-8-6-4-2-2-2

WOD

2: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
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.

Description:

Perform max. reps of Bench Press @ BW directly into max Reps. unbroken PullUps.

Repeat 5 times every 5 minutes.

Weightlifting

1: Snatch 6 Complex (30-35-40-45% every 2:30min.)

Pull+ HPS+PS+OHS+HSS+SS

2: Snatch 5 Complex (50-55-60-65%)

Pull+HPS+PS+HSS+SS

3: Snatch 4 Complex (70-75-80%)

Pull+HPS+HSS+SS

4: Snatch 3 Complex (80-85-90%)

Pull+HPS+SS

Squat Snatch (1-1-1 every 2 min.)