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)