CrossFit Salzburg

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CrossFit-Salzburg

MOD 1587

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min.

Get sweaty and flexible.

Movement Progression:

-Push jerks

STRENGTH

1: Push Jerk (10 min. To build up to a heavy Push Jerk.)

No Push Press in this session!

Work on your Jerks!

WOD

2: Metcon (5 Rounds for time)

Every 4 minutes x 5

400m Run

20 Shoulder to Overhead 40/30//30/17kg

Weightlifting

1: Power Snatch (15 min. Build up to heavy Power Snatch)

Start with an empty bar and build up in small steps. 2,5/5kg

The goal of this session is to create a strong turnover and pull yourself under the bar into a power position! No Press outs! It is pull and catch above parallel!

This is crucial in building an elite Snatch!

2: Metcon (Weight)

Barbell Cycling

OTM x 5

5 Touch and Go Power Snatches @ 70%

Rest 1 min.

OTM x 5

3 Touch and Go Power Snatches @ 80%

Rest 1 min.

1 Power Snatches @ 90%

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