CrossFit Salzburg – Kurs

GAMEDAY

()

STRENGTH

1: 1 arm Snatches. (1-1-1-1-1 heavy singles 3×10 alt. medium)

20 min. Session.

Work up to a heavy/max. 1 arm Snatch. Left and right.

After that come back to lighter weight and practise quick transitions on alternating 1-arm Snatches at new Open Standards. 3 sets of 10 alt 1-arm Snatches at medium weight.

2: Metcon (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Time Cap: 7 min.
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you.