CrossFit Salzburg – Kurs

1: Hang Squat Snatch (1-1-1-1-1-1-1 climbing)

20 min. Session.

Climb up to a 1RM.

Power Snatch + OHS is fine.

2: Metcon (Time)

7 Rounds of:

3 Power Snatch 70/45//45/25kg

9 Ring Dips

Time Cap: 14 min.
Use Bands for Ring Dips if needed.

Scale weights as needed. In this session we want you to lift heavy. Take singles, go heavy!

PUMPING IRON

1: Standing Landmine Press alternating (12-12-12-10-10-8)

2: Metcon (No Measure)

Supersets:

3x 12-8 Reps

-DB Bench

-Bent over Barbell Row.

3: T3 Curls (AMRAP 5 min. Ahap)

Gymnastics

Warm up

3 rounds

1:00 plank

30sec side plank

30sec side plank

Rest 1:00

WOD

EMOMx10

5-15 TTB + 5 push ups

GYMNASTICS STRENGTH

4 Rounds for quality

20 strict ring rows

15 strict pull ups (banded if needed!)

20sec Lsit hold on rings

15 (deficit) push ups

Start a new round every 6min