CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min.

Get sweaty and flexible.

Snatch Progressions.

Weightlifting

Power Snatch (Quickly warm up to a heavy single 5-4-3-2-1 (10‘))

WOD

Metcon (Time)

2018 REGIONALS EVENT4

For time:

2 rounds of:

10 snatches, 175 / 125 lb.

12 burpees

Then, 2 rounds of:

10 snatches, 115 / 75 lb.

12 burpees

Time cap: 15 minutes

Weights: 80/55kg, 52,5//35kg;
Scale weights as needed.

1. 70% 1 RM

2. 50% 1 RM

Gymnastics

1: Warm-up (No Measure)

30sec hollow

30 sec Ring blank

30 sec side Hold each side

3 rounds

Ring muscle up Progression

Pull-Transition-Dip

15 min

1: Metcon (1 Rounds for reps)

Emom 7

Rx

Complex

3 pull ups

3 c2b

3 barmuscle up

Fitness

3 pull ups

3 c2b

3 ttb

Handstand Walk skill and play

15 min

PUMPING IRON

1: Metcon (Weight)

5 Supersets of:

8-12 1 arm Landmine floor press. Ahap

8-12 1 arm landmine row. Ahap
25 min. Session

Performed with 1 or 2 Partners depending on class size.

Switch Partners After each side.

2: Metcon (No Measure)

OTM FOR 4 ROUNDS

1. 5-10 Russian Dips.

2. 8-12 SDLHP Barbell ahap

3. 8-12 Front Raise Plate ahap

4. 10-15 banded curls

5. 20 seated Med Ball Twists ahap.