CrossFit Salzburg – Kurs

Warm-up

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

3 Rounds max 6 Min

Empty BarBell WarmUp

5 Snatch DeadLift

5 Hang High Pull

5 High Hang Muscle Snatch

5 Pressouts

5 Overhead Squat

7 – 15

Side Squat into SpiderWalk

Figure 4 Stretch

V-sit into Rollover

Kamel Stretch

PVC-Dislock

BarBell in BackRack: Elbows forward and back

Weightlifting

Metcon (Weight)

Not for time:

1 x 3 Squat Snatch @ 60%

1 x 3 Squat Snatch @ 70%

3 x 3 Squat Snatch @ 75%

These are not T´n`Go Reps. Reset for each lift.

Look for excellence!

15 min. session

WOD

Metcon (Time)

3 Rounds for time of:

12 C2B

12 Hang Squat Snatch 42,5/30//30/17kg

12 HSPU or Push Press!

Time Cap: 15 min.