CrossFit Salzburg – Kurs
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
