CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. Trainer‘s choice
GAMEDAY
Joshie (Time)
3 Rounds for time of:
21 Dumbbell Snatch Right Arm, 40#
21 L-Sit Pull-ups
21 Dumbbell Snatch Left Arm, 40#
21 L-Sit Pull-ups
*Squat, Not Power Snatches*
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
To learn more about Joshie click here
Time Cap: 21 min.
Power Snatch plus OHS is fine.
If you cannot perform a 1 arm OHS simply go for 1 arm Snatches plus Front Squat.
Weights: 20/15kg
For scaling variations wait for coaching instructions.
Lifting Weights
Shoulder Press
Find your 3RM
TC 15Min
Metcon (Weight)
EMOM 10
3 Shoulder Press AHAP (about 70-80%)
Metcon (Distance)
TEAMS OF 2
AMRAP 8
Max Distance DBall carry AHAP
