CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer‘s Choice.

STRENGTH

1: Overhead Squat (10-5-4-3-2-2-2 climbing)

WOD

2: Metcon (Time)

21-18-15-12-9-6-3

Ring Dips

Overhead Squats 50/35//35/17kg

Time Cap: 21min.
Scaling

Reduce the reps and load so you can keep moving with limited breaks.

E.g.:

18-15-12-9-6-3 reps for time of:

Ring dips

Overhead squats

Use bands if needed or go for regular push ups.

Weightlifting

1: High-Hang Snatch (6 x 4 every 90 sec.. @ 55%-65%)

2: Hang Snatch (6 x 3 every 90 sec. @ 65-75%)

3: 3 Position Snatch (6 x 1 every 2 min. @75-85%)

Pockets, Knees, Floor;

4: 2 Snatch Lift Offs + 1 Snatch (3 x 1 every 2 min. @ 85-90%)

2 Snatch Lift Offs + 1 Snatch