Announcements

Hilfe für den Austrian ChampionsDay 2016 gesucht!!

Helfende Hände für folgende Bereiche:
3 x Staff/Equipement Sa + So
4 x Eingangsbereich Sa + So
4 x Aufbau (Rower, AssaultBike,…) Freitag ab 12 Uhr

weitere Infos und Anmeldung per Email info@crossfitsalzburg.at oder persönlich bei Clemens

CrossFit Salzburg – Kurs

Warm-up

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

0 – 6

empty BarBell Warm-Up

3 Rounds of

10 Good Mornings

10 Back Squat

10 Snatch-Grip (Push) Press

7 – 15

Spider Walk

Yoga-Kamel

figure 4 Stretch

BarBell in BackRack: Elbows forward and Back

Wrist Stretch on Knees

Weightlifting

Squat Snatch (1×3 (60%), 1×3 (70%), 3×3 (75%))

Warm up to 60% of your 1 RM Snatch.

Perform 1×3 @ (60%),

1×3 @ (70%) and finally

3×3 @ (75%)

No Touch and Go Reps.

Reset for each Rep, still control your load up and down.

Look for excellence not load!!!

Work in teams. Rest plenty, take 1 set every 2 minutes.

If you do not know your 1 RM Snatch, climb on each set, then 3×3 across.

(18 min. session.)

WOD

Metcon (Time)

For time:

5 Rounds of:

15 1-arm KB Snatch alt.32/24//24/16kg

20 Pistol Squats alternating.

Time Cap: 15 min. (very sharp!)

Scale as needed.

(May use dumbbells as well.)