CrossFit Salzburg

Physiotherapie | Training | Sport


MOD 1651


CrossFit Salzburg – Kurs

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Warm-up (No Measure)

25 min. Trainer‘s choice.


THE BEAR COMPLEX (5 Rounds for weight)

“The Bear Complex”

5 Rounds for max weight.

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
25 min. Time Cap.


Metcon (Weight)

Every 90 sec. x 5 sets:

3-Position Snatch @ 65-75%

(high hang, mid-thigh, floor)

All Snatches in this session are Squat Snatches (Beginners:Power Snatch + OHS is fine)

Followed by…

Every 90 sec. x 5 sets::

Hang Snatch + Snatch + OHS @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes:

Snatch @ 85-95%

Followed by…

Every 90 sec. x 5 sets::

Snatch Pull x 2 reps @ 95-110%

From raiser 20kg Plate

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