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.)