CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

STRENGTH

1: Overhead Squat (10-8-6-4-2 every 2 min.)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

If you do not know your 1 RM OHS start with a medium weight and build up over the course.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min.

30 Dubs //15 Dubs or 45 Singles

15 OHS 42,5/30//30//17kg

30 Dubs

15 TTB //HKR

Weightlifting

1: Tall Snatch (5-5-5-5-5 every 2 min. across.)

light weight = empty bar to 30% of 1 RM, pull Under!

2: Metcon (Weight)

Hang Power Snatch + Power Snatch + OHS.

3+2+1 x 3@ 60% across. every 2 min.

3: 3 Position Snatch (1-1-1-1-1-1 every 2 min.)

Pockets, Knees, Floor;
Set 1+2 @ 60%

Set 3+4 @ 70%

Set 5+6 @ 80%

All Snatches are full squat Snatches.

4: Squat Snatch (1-1-1 every 2 min. climbing.)

Heavy & excellent

5: Snatch Pull (3 x 3 @ 110% every 90 sec.)