CrossFit Salzburg

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CrossFit-Salzburg

MOD 1713

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

Weightlifting

1: Snatch Complex (15 min. to work up to a heavy complex.)

1 Snatch Pull+ 1 Hang Power Snatch + 1 Squat Snatch (PS+OHS)
Build up in small steps.

Start with 30% 1 RM Snatch then build up + 5/2,5kg each round

WOD

2: Metcon (4 Rounds for time)

Every 5 min. x 4 Rounds of:

9 Power Snatch 50/35//40/25kg

15 Bar Facing Burpees

21/18//18/12 Cal. Row.

Each round has a 3 min. time Cap.!

Gymnastics

1: Warm-up (No Measure)

10 min

Core Training

HSPU Progression

5 x: HSPU on top 20 sec. rest

5x deficit HSPU 3 Rounds (rest as needed)

EMOM 10

5x HSPU in your worst progression

RX+ strict

3: Regionals 18.3 Team of 2

For Time

9 Muscle-Ups

Obstacle Handstand Walk

36 Pistols

Obstacle Handstand walk

9 Muscle-Ups

Obstacle Handstand Walk

45 Pistols

Obstacle Handstand walk

9 Muscle-Ups

Obstacle Handstand Walk

54 Pistols

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