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!