CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Empty BarBell WarmUp

5 DL – Snatch Grip

5 DL HighPull

5 Hang Muscle Snatch

5 OHS

8 – 15

Spider Walk

Scorpions

V-Sit into Rollover

PVC Dislock + Lunge R+L

Weightlifting

(17 min. session:)

Warm up to a heavy Squat Snatch (12 min.)

EMOM x 7, 1 heavy Squat Snatch

Squat Snatch (EMOM x 7, 1 Squat Snatch (80-90%))

WOD

Metcon (Time)

“NAPALM”

For Time:

50 Air Aquat

25 Front Squats

10 Squat Cleans

100 Double Unders //50 Dubs/150 Singles

Weights: 60/40//45/25kg

Rx+: 70/47,5

Time Cap: 12 min.