CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

empty BarBell

10 SnatchGrip Strict Press

10 SnatchGrip DeadLift

10 Back/OHSquat + SottPress if you can

8 – 15

Flamingo

Couch Stretch

Figure-4-Stretch

Squat-Sit Bar in BackRack Elbows back and forward

Weightlifting

With a running clock

0-10 min. Snatch Balance triples,

10-18 min. Hang Squat Snatch doubles,

18-25 min. Squat Snatch 3 attempts.

Work in Teams !

Snatch Balance (triples, climbing )

Hang Squat Snatch (doubles, climbing )

Squat Snatch (1-1-1, 3 attempts only!)

WOD

Metcon (AMRAP – Reps)

Amrap 8 min. ascending ladder +3 of:

3 OHS

3 TTB

6 OHS

6 TTB

9 OHS

9 TTB

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Weights: 50/35/40/25kg scale as needed.