CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Warm Up
STRENGTH
1: Push Press (Every 2 min. X 5, 5 Push Press ahap across)
20 min. Session.
10 min to warm up to working sets.
Then every 2 min. 5 x 5 across as heavy as possible.
WOD
2: Metcon (AMRAP – Reps)
9 Min. AMRAP
100 Wall Balls. 20/14lbs.
Max. power Snatches with remaining time.
60/42,5//42,5/30kg
Minimum Work Requirement.
20 Snatches!
Scale weights as needed.
WEIGHTLIFTING
1: Metcon (No Measure)
On the 90‘s x 5
3 High Hang Snatch @ 50%
Followed by
On the 90‘s x 5
High Hang Snatch + Hang Snatch @ 60%
Followed by
On the 90’s x 5
Hang Snatch + Snatch @ 70%
Followed by
On the 90’s x 5
Snatch High Pull + Snatch @ 80%
Followed by
On the 90’s x 3
3-5 Snatch Deadlifts @ 90% pause 3 seconds at knees.
