CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
Plate Warm-up 5 – 15 Kg
0 – 7
5 Plate DL
5 G2OH
10 OH Side Lunges
8 – 15
Tip Toes
Spider Walk
Plate Turn around
PVC reverse Grip Dislock
Weightlifting
Power Snatch (1-1-1-1-1-1-1)
7×1 climbing to a 1 RM.
15 min. session.
WOD
choose either one.
May use Dumbbells if needed.
Comp: Metcon (Time)
3 Rounds for time of:
20 alt. 1-arm Snatches 32/24kg
100 Double Unders
Time Cap: 15 min.
Fit: Metcon (Time)
3 Rounds for time of:
20 alt. 1-arm Snatches 24/16kg
50 Double Unders or 150 Singles.
Time Cap: 15 min.
Scale weights as needed.