CrossFit Salzburg – Kurs
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