CrossFit Salzburg – Kurs

1: Metcon (Weight)

15 min. build up to a heavy complex of:

1 Power Snatch + 1 Hang Snatch + 1 OHS
Start with a light weight and build up by 5 kg/2,5kg after each successful complex ending with a solid heavy complex. e.g.: male 30,35,40,45,50,55,60,65,70… e.g.: female: 25,27.5,30,32.5,35,37.5,40,42.5, 45…

This way you get a lot of quality repetitions in at light and heavier weights.

Work in teams of 2.

2: Metcon (Time)

For Quality!

10 Rounds of:

100 m Run/Row

3 Squat Snatch @ 70% 1 RM.

Time Cap: 20 min.
Snatches be solid @ a 100% completion rate! (which means no misses, especially under fatigue in late rounds!)

Not necessarily unbroken. No Drops, both hands on the Bar!

If you do not know your 1 RM choose a challenging weight, which let´s you go with solid form through 10 Rounds (30 snatches) Power Snatch + OHS is fine!

In case of rain row 100m. No wet shoes in this session!

If class is packed, 2 athletes share one station alternating between movements working at the same time.