CrossFit Salzburg – Kurs
1: Metcon (Weight)
Min.1-10 every 2 min.
5 Muscle Snatch + 5 Snatch Balance, climbing
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.