CrossFit Salzburg – Kurs

SKILL

Warm-up

High-Hang Snatch (EMOM 6)

High-Hang Snatch (Pockets) x2 Reps @50-60% of your 1RM Snatch

Scaling: Power Snatch with an Overhead Squat is fine.

REST 1Min

Hang Snatch (Every 90Sec x4)

Hang Snatch x1 Rep @65-80% of your 1RM Snatch

REST 1Min

Snatch (Every 2Min x3)

Snatch x 1Rep @80%+ of 1RM Snatch

(Session 25Min)

Metcon

Metcon (3 Rounds for time)

3 Rounds

Every 6Min for time

400m Row

30 Kettlebell Swings 32/24 // 24/16kg

20 Wallballs 20/14lbs

(Session 18Min)

PUMPING IRON

1: Landmine Clean & Jerk (5 x 5 ahap. Left & Right)

Perform with a Partner. Work up to a heavy 5 Reps then 5×5 across. 5 Right then 5 left. Alternate with Partner.

25 min session.

2: Metcon (No Measure)

5 Rounds not for time.

#8-12 DB S2OH 1 arm. l+r

#20 sec. L-Sit

#8-12 1 arm DB Row l+r
Perform 1 Round every 4 min.

20 min. Session.

Gymnastics

Skill

TTB

* hollow superman

* kippings

* Bent leg

* Straight leg

EMOMx25

1: 20-25 sit ups

2: 10-15 lsit to tuck sit

3: 10-15 knees to elbow – hanging knee raise

4: 30sec hollow hold/hollow rocks

5: 10-15 TTB