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.