CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
Empty BarBell Warm-Up
Run 150
10 SnatchGrip DL
10 Snatch Grip PushPress
10 Back Squat/OHS
8 – 15
Samson Stretch
Side Squat into Spider Walk
V-Sit into Roll-up
Scorpion
Weightlifting
Hang Power Snatch (2-2-2-2-2-2-2)
15 min. to establish a 2RM Hang Power Snatch
WOD
Metcon (Time)
(Comp. Train.)
For time:
21-15-9
Power Clean 61/42,5//50/30kg
Ring Dips
400m Run
Time Cap: 15 min.
Scale as needed