CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. Trainer‘s choice.
WOD
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.
Weightlifting
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
