CrossFit Salzburg – Kurs

SKILL

Front Squat (5×3 (across))

5×3 @80% of 1RM

Rest 2Min between
(Session 20Min.=Warmup 8´+Work 12′)

Metcon

Metcon (5 Rounds for time)

5 Rounds

Every 4Min starts a new round

250/200m Row

6 Hang Power Cleans 70/50 // 50/35kg

24(Rx/Rx+) / 18(F) Wallballs 20/14lbs

!!Each round is capped at 3Min!!

Rx+: 80/55kg
(Session 20Min.)

WEIGHTLIFTING

SKILL

SQUAT SNATCH

EMOM 10

3 Squat Snatches @60%/1RM

Rest 2Min

EMOM 10

2 Squat Snatches @70%

Rest 2Min

EMOM 10

1 Squat Snatch @80-85%

Rest 2Min

SNATCH PULLS

5×5 @100-110% of your 1RM