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