CrossFit Salzburg

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CrossFit-Salzburg

MOD 1524

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CrossFit Salzburg – Kurs

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WEIGHTLIFTING

1: Snatch Complex (5 Rounds every 2 min. Climbing.)

Snatch high Pull+ Hang Snatch+ Snatch.

Perform 30 Double Unders before each set.

Athletes choice on weight.

2: Metcon (4 Rounds for calories)

4 Rounds

3 min. Amrap of:

15 Power Snatch 35/25//25/17kg

15 lat. Burpees over Bar

Max. cal. Bike with remaining time.

Rest 3 min.
Scale number of reps so you make it to the bike with at least 30 sec. remaining.

Gymnastics

Pull Up/ Chest2bar/MuscleUp

10 min Skill

Chest-To-Bar Pull-ups (EMOM 10 )

Emom 10x!0

Double-Unders (15 min skill )

Muscle-ups (10 min skill Ring muscle up Transition )

PUMPING IRON

1: Landmine 1-arm thruster (5-5-5-5-5 across heavy!)

25 min. Session

2: Metcon (No Measure)

EMOM X 20

1: 20-30 sec. Towell Hang

2: 8-12 Skull Crushers

3: 10-15 Ring Rows Supine

4: 10-15 20-30 sec Hollow rock weighted

5: 8-12 Ring Push Ups supine

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