CrossFit Salzburg – Kurs

SKILL

Snatch Complex – SqSn+HSqS+HSqS

1 Squat Snatch

+ 1 Hang Squat Snatch

+ 1 Hang Squat Snatch
Work up to 1 heavy & excellent Complex!

Fitness: Power Snatch+Overhead Squat is fine!

(Session 10Min)

Snatch Complex (EMOM 10)

Every Minute 1 Complex from above @60-70%/1RM Snatch

Metcon

Metcon (Time)

3 Rounds for time:

10 Power Cleans 60/40 // 40/30kg

15 Box Jumps 60/50cm

20 Pullups

TC: 12Min

RX+: 70/50kg

PUMPING IRON

I) Benchpress 6×5 @70-80%/1RM

Rest 2Min between

(Session 20Min)

II) DB Flys 4×20 AHAP

Rest 2Min between

(Session 12Min)

III) DB lateral raises 4×12 AHAP

Rest 2Min between

(Session 12Min)

IV) Russian Twist with Plate or M/DBall 4×20 AHAP

Rest 2Min between

(Session 12Min)

Gymnastics

STRENGTH

Metcon (No Measure)

PULLING STRENGTH

3 rounds for quality

15 Hang high pulls with DB

12 DB Hang Muscle cleans

9 super strict ring rows

6 strict pull ups – 1:3 = fast up SLOWLY down (no jumping down from the bar)

Rest as needed between sets

(20min session)

Metcon

Metcon (Time)

For time:

50 med ball sit ups 20/14/14/8lbs

60 ring rows

50 med ball sit ups

40 pull ups

50 med ball sit-ups

20 C2B

Rxd: 60 pull ups /40c2b / 20 bar MU

* If you can’t do C2B – use a thicker band and pull as high as possible . Only go rxd if you can do 3+ bar MU unbroken.

TC: 20′