CrossFit Salzburg – Kurs

1: Metcon (Weight)

10 Rounds every 90 seconds:

1 Power Snatch + 1 Hang Snatch + 1 Full Snatch

Using 70-75%of your 1 RM Snatch
Quickly warm Up to a 70% Snatch(10 min). then every 90 sec. 1 Power Snatch + 1 Hang Snatch + 1 Full Snatch.(15min.)

Work in teams

(25 min. session.)

CONDITIONING

In case of heavy rain, bike conditioning optional. Trainer’s choice.

2: Metcon (No Measure)

8 Rounds:

40 sec. Run Out

10 sec. Rest

40 sec. Run Back

10 sec. Rest.

Pick a Pace to maintain, not an all out Sprint.

(15 min. session)

2: Metcon (3 Rounds for time)

3 Rounds

Every 4 minutes

30/20 Cal. Bike for time

Time Cap: 60 seconds

16 min. Running Clock
This session is a substitute for the run in case of heavy rain.