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.