CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

Weightlifting

Snatch (2-2-1-1-2-2-1-1*)

Work in teams of 2.

Warm Up to 70 % 1 RM then Waveloading.

Min 1: 2 Snatches at 70%

Min 2: 2 Snatches at 75%

Min 3: 1 Snatch at 80%

Min 4: 1 Snatch at 85%

Min 5: 2 Snatches at 70%

Min 6: 2 Snatches at 75%

Min 7: 1 Snatch at 80%

Min 8: 1 Snatch at 85%

If you are unaware of your max weight, simply add weight from min 1-4 and repeat the same scheme from min. 5-8.

Score: 1×1 @ 85%

(18 min. session.)

WOD

Metcon (AMRAP – Reps)

EMOM x 15

Min.1: AMRAP Ring Dips*

Min.2: 9 Burpee Box Jumps** 60/50cm

Min.3: 10 Overhead Squats 42,5/30//30/17kg Rx+:50/35kg
This Workout is all about the Ring Dips. Push as hard as possible and still get the prescribed Reps of Burpee Box Jumps and OHS, which are given numbers, every minute on the minute.

Rotate on the beep of the clock, only!

Score: Ring Dips.

*Scaling Option for Ring Dips are banded Ring Dips or Jump to support Ring Dips.

**Burpee Box Jumps: Face the bar on the Burpee.