CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice.

Metcon (Time)

Complete the following for time:

30 Power Snatches 60/40//40/25kg

1 mile run*

directly into

30-20-10

-Back Squats 60/40//40/25kg

-SDLHP 32/24//24/16kg KB

Time Cap: 30 min.
1 mile run: 4 x 255m runs + 4 x 155m runs.

Weightlifting

1: Muscle Snatch Complex (5 x 1 on the 90´s climbing.)

Snatch High Pull + Hang Muscle Snatch + Muscle Snatch+ OHS

2: Sots Press (5 x 5 across on the 90´s)

Sub with Snatch Push Press.

3: Metcon (Weight)

OTM x 10 across

Odd: 3 Snatch Balance

Even: 3 Hang Squat Snatch
Heavy and excellent.

4: Squat Snatch (5 x 3 Touch and Go every 2:00 min. climbing.)