CrossFit Salzburg

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CrossFit-Salzburg

MOD 1308

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CrossFit Salzburg – Kurs

1: Metcon (Weight)

Min.1-10 every 2 min.

5 Muscle Snatch + 5 Snatch Balance, climbing

Min.11-12 Rest

13-20 EMOM

1 Snatch + 1 Hang Snatch @ 70-80% across
Work in teams.

Min.1-10 start with a light weight (empty bar) and climb every 2 minutes for a total of 5 sets.

Rest 2 minutes and choose a weight for Snatch+Hang Snatch EMOM 8. across. 100% completion rate!

Score weight: EMOM 8

2: Metcon (No Measure)

5 Rounds rotating through 5 stations each 20 sec. on 10 sec. off:

Station 1: Bike

Station 2: Pistols or Air squats

Station 3: D-Ball Shoulders heavy (20-70kg)

Station 4: Chin Up Hold or Hang on the Rig.

Station 5: Rest

(12:30-15 min. session)
There is no measure for this session still give it all you got especially when no one is watching your scores!

Set up to 6 lanes and send in 1 heat (of max 6 athletes) after another starting with the bike and rotate through tabata style at each station.

Sandbags optional for D-Balls.

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