CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Row 250m

Empty BarBall 20/15

10 Deadlift

10 Back Squats

10 Back Rack Push Press

8 – 15

Spider Walk

PVC Dislock + Side to Side Squat

Scorpions

Couch Stretch

Weightlifting

Metcon (Weight)

15 min. to establish a heavy and excellent complex of:

1 Power Snatch +

1 Hang Power Snatch +

1 Overhead Squat

then confirm your heaviest complex 3 times. Rest as needed.

WOD

Metcon (Time)

For Time:

15 Power Snatches

400 m Run + 1 Plate

15 Hang Power Snatches

400m Run + 1 Plate

15 OHS

400m Run + 1 Plate

weights:

50/35//40/25kg

Rx+: 61/42,5kg

Cannot Drop the Bar. 10 Burpee Penalty.

Scale as needed.

Time Cap: 15 min.
Description:

Complete 15 Power Snatches then take off 1 Plate of your barbell and run 400m carrying that plate.

Once you are back to the bar load the plate to your barbell again and complete 15 hang Power Snatches. This is true for all rounds.