CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
Empty Barbell Warm-Up
0 – 7
10 Frontsquat (3 sec Bottom Hold)
10 Snatchgrip Hang-High-Pull
10 Strict Muscle Snatch
8 – 15
Side to Side Squat
Roll-Over into V-Sit (Hold Endpositions for 3 sec)
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!
FTD2016 WOD 1
Power Snatch 42,5/30//30/17kg
lat. burpee over bar.
Time Cap: 15 min.
Cannot drop the bar!
A drop is a no rep and results immidiately in a 5 Burpee Penalty.