CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer‘s Choice

STRENGTH

Bench Press (15 min. To build up to a heavy double.)

This Session is more of a warm up for the Wod. Still go Heavy. 10-8-6-4-2-2-2

WOD

2: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Complete 1 Round every 5 min.

25 min. Session.

Choose a Benchmark Press weight that you can perform a Minimum of 10 Reps on each Round.(roughly 70% 1 RM)

Bring out Bench racks If needed.

Weightlifting

Muscle Snatch (5-5-5-5-5 build up. Every 2 min.)

Power Snatch (5-4-3-2-1 build up. every 90 sec.)

Squat Snatch (1-1-1-1-1 every 90 sec. Build up)

Snatch Grip Deadlift (3-3-3-3-3 across @ 110%)