CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

STRENGTH

1: Deadlift (15 min. to build up to a heavy triple.)

This is not necessarily a 3RM attempt more of a warmup for the Wod.

Still go heavy.

Work in teams.

3-3-3-3-3-3-3

2: Metcon (3 Rounds for reps)

3 minute AMRAP:

24/16//16/12 Cal. Bike

12 Deadlifts 70/45kg

12 Bar Facing Burpees

Rest 3 minutes

3 minute AMRAP:

24/16//16/12 Cal. Bike

9 Deadlifts 90/65kg

9 Bar Facing Burpees

Rest 3 minutes

3 minute AMRAP:

24/16//16/12 Cal. Bike

6 Deadlifts 110/85kg

6 Bar Facing Burpees
Bike is a buy in.

Remaining time DL/Burpees.

Weightlifting

1: Snatch Complex (10 Rounds, climbing every 90 sec.)

Snatch High Pull + Power Snatch+ Squat Snatch
Start @ 30% and add 5/2,5/1kg

Untilgbar you found a challenging weight and Stick with it over the remaining rounds.

2: Snatch Balance (Every 90 sec 7 x 3 @ 60%)

3: „HEAVY TIMED ISABEL“ (Weight)

Every 30 sec. For 15 min.

1 Squat Snatch @ 80% (you choose the weight)