CrossFit Salzburg – Kurs

WEIGHTLIFTING

1: Metcon (Weight)

EMOM X 7

1 SNATCH + 3 OHS @70%1RM
Quickly warm up to your working weight then Emom x 7.

15 min. Session.

2: Metcon (Time)

5 Rounds for time:

500/400 m Row

20 Hang Squat Snatch 35/25//25/17kg

Time Cap: 25 min.

Gymnastics

Skill:

5 Rounds

Every 3:00

Max unbroken pull ups

EMOMx25

0:45 on 0:15 off

Min1: strict pull ups

Min2: push ups

Min3: Hollow hold

Min4: rope climb

Min5: HSPU

Rxd +

Min1: strict C2B

Min2: deficit push ups

Min3: Hollow rocks

Min4: legless rope climb

Min5: HSPU (keep them fast & efficient !)