CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Empty BarBell WarmUp

5 Snatch Grip Deadlift

5 Hang High Pull

5 High Hang Muscle Snatch

5 OHS

8 – 15

Side Squat into SpiderWalk

Kamel Stretch

Scorpion

RollOver into V-Sit

Weightlifting

Metcon (Weight)

15 min. to establish a heavy and excellent complex of:

1 Hang Snatch +

1 Power Snatch +

1 Squat Snatch

WOD

Choose either one!

Share Muscle Up and Pull Up Spots as needed.

Cannot Drop the bar! A Drop is a NO Rep + 10 Burpees.

Metcon (Time)

Competition

For Time:

21 Hang Snatch 50/35//35/20kg

21 Pull Ups

15 Power Snatch 50/35//35/20kg

15 C2B

9 Squat Snatch 50/35//35/20kg

9 Bar Muscle Ups

Time Cap: 12 min.

Metcon (Time)

Rx

For Time:

21 Hang Snatch 42,5/30

14 Pull Ups + 7 C2B

15 Power Snatch 42,5/30

9 Pull Ups + 6 C2B

9 Squat Snatch 42,5/30

6 Pull Ups + 2 C2B

Time Cap: 12 min.

Metcon (Time)

Fitness

For Time:

21 Hang Snatch 35/25kg

21 Pull Ups

15 Power Snatch 35/25kg

15 Pull Ups

9 Squat Snatch 35/25kg

9 Pull Ups

Time Cap: 12 min.
Power Snatch + Overhead Squat is fine!