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.