CrossFit Salzburg – Kurs

1: Snatch (EMOMx10, 1 Squat Snatch climbing*.)

Warm Up to a solid Squat Snatch.

*Emom, perform 1 Squat Snatch climbing up in weight after 2 succesfull rounds, only.

A Power Snatch + OHS is acceptable for beginners.

Work in teams of 2.

(20 min. session)

2: Metcon (AMRAP – Reps)

5 Rounds EMOM:

Min. 1: 7 Clean & Jerks 61/42,5//42,5/30kg

Min. 2: Ring Muscle Ups or Bar Muscle Ups

Min. 3: Rest

Score: Muscle Ups
Scaling Option:

If you do not have Muscle Ups yet, you will do „Shoot throughs“ on Boxes.No Bands in this session!

1 „Shoot through“ Rep: Push Up + Shoot through + Dip + Shoot through.