CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

empty Barbell Warm-Up

Complex:

5 Deadlift

5 High Pull

5 Muscle Snatch

5 Push Press behind the Neck

5 OHS

8 – 15

Couch Stretch

figure 4 Stretch

Side To Side Squat BB Overhead

BB Back Rack: Elbows Forward and Back

Weightlifting

Squat Snatch (EMOM x10 climbing)

Warm up 0-8 min. to a moderate starting weight.

8-17 min EMOMx10 1 Squat Snatch, climbing*.

*Increase weight after 2 succesful attempts.

E.g.: min.1: 80 kg succesful, min.2: 80 kg succesfull,

➡️ ⬆️ min.3: increase weight…

Work in Teams.

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 5 min of:

5 Hang Squat Snatch 50/35//40/25kg

10 Burpees over Bar (lat.)

Rx+: 61/42,5kg

Rest 5 min. then…

Metcon (AMRAP – Rounds and Reps)

Amrap 5 min of:

5 Hang Snatch 50/35//40/25kg

10 Box Jump Overs 24/20″

Rx+: 61/42,5