CrossFit Salzburg – Kurs
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)
21-15-9 reps for time of:
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.