CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min.
Get sweaty and flexible.
Barbell Yoga
Into movement progressions.
Weightlifting
1: Squat Clean and Jerk (Quickly work up to a heavy Rep. 10min.)
WOD
Metcon (Time)
For time:
30 Power Cleans 60/40//40/25kg
30 Burpees
20 Clean & Jerks
20 Burpees over bar lateral
10 Clusters
10 Burpee Bar Muscle Ups/Burpee C2B
Time Cap: 20 min.
Weightlifting
1: Pulling complex (5 x 1 Complex across @ 50% every 90‘)
5 Sets: (Light Loads)
Pausing Snatch Deadlift (At Knees)
Hang Snatch High Pull
Hang Muscle Snatch
Power Snatch
Dropping underneath (5 x 1 across @ 50% every 90‘)
Behind the neck Push Press
OHS
+ 2 Snatch Balance
Metcon (Weight)
OTM for 5 Rounds starting at 50% +5/2,5 kg
1 SQUAT Snatch
Rest 1 Min.
On the 90‘s for 5 Rounds starting at 80% +2,5/1,25kg
1 Squat Snatch
Rest 1 Min.
