CrossFit Salzburg – Kurs

Warm-up

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

Empty Barbell Warm-Up

0 – 7

10 Deadlift

10 Frontsquat (3 sec Bottom Hold)

10 Snatchgrip Hang-High-Pull

10 Strict Muscle Snatch

8 – 15

Side to Side Squat

Spider Walk

Roll-Over into V-Sit (Hold Endpositions for 3 sec)

Scorpions

Weightlifting

Power Snatch (3-3-3-3-3 across Touch `n`Go)

Warm up to a heavy triple for 10 min. then choose a weight you can successfully lift every 90 seconds touch and go.

18 min. session.

You only get credit if you lift 5 x3 successfully!

WOD

Metcon (Time)

FTD2016 WOD 1

10-9-8-7-6-5-4-3-2-1

Power Snatch 42,5/30//30/17kg

lat. burpee over bar.

Time Cap: 15 min.

Rx+: 50/35kg
Cannot drop the bar!

A drop is a no rep and results immidiately in a 5 Burpee Penalty.