CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min.

Get sweaty and flexible.

Walk through

Pull Up Progressions then OHS into OHS 5 RM

STRENGTH

1: Overhead Squat (12 min. To establish a 5 RM)

WOD

2: Metcon (Time)

7 Rounds for time of:

14 OHS 42,5/30//30/17Kg

21 Pull Ups

Time Cap: 20 min.

Hand Protection
Scale weights and Pull Ups as needed.

Scale number of Pull Ups If needed to 15,12 or 9 per Round.

Shouldn’t Break more than twice each Round.

Weightlifting

1: Snatch Complex (15 min. To Build up to heavy complex.)

Snatch high pull+ power snatch+ squat snatch

2: Snatch Balance (Every 90 sec. x 7: 3 Snatch Balance, build up.)

Footwork.

3: „Heavy Isabel Timed“ (Every 30“ 1 heavy Squat Snatch @ 80% x 30)

Every 30″ 1 heavy Squat Snatch @ 80% x 30