CrossFit Salzburg – Kurs

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Weightlifting

1: Metcon (Weight)

On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

Low Hang Squat Snatch (Drop Bar From Overhead)

Squat Snatch

Build to a moderate, but not a heavy. Technique here. Pause for 2 seconds at the knee on the low hang.

2: Squat Snatch (Wave loading see comments.)

On the Minute x 9 – 1 Repetition

Minute 1 – 70%

Minute 2 – 75%

Minute 3 – 80%

Repeat this cycle (2) additional times for the 9:00.

WOD

3: Metcon (Time)

For time:

100 KB SWINGS 32/24//24/16Kg

everytime you break 10 Sit Ups.

Time Cap: 15 min.