CrossFit Salzburg – Kurs
1: 3 Position Snatch (Emom x 7 @ 60-70% 1RM)
Pockets, Knees, Floor;
Quickly warm up to 60-70 % 1 RM then EMOM x 7, 1 complex.
Work in teams.
(15 min. session)
2: Metcon (4 Rounds for reps)
2 Rounds
alternate between A,B.
A. AMRAP 3 min. of:
21/15//15/12 Cal Bike
21 Burpees over bar
max. Snatches 42,5/30//30/25kg
Rest 3 min.
B. AMRAP 3 min. of:
21/15//15/12 Cal Row
21 Erg Burpees
max. alt 1 -arm Snatch 22,5/15kg (DB or KB)
Rest 3 min.
Scale numbers and weights as needed.
(24 min. session)