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