CrossFit Salzburg – Kurs
Warm-up
1: Warm-up (No Measure)
20 min. Trainer´s choice.
Prep all the movements in this 20 min. Warmup.
Take a maximum of 3 min. break between part 2 and part 3.
STRENGTH
2: Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
Quickly Warm up to working weights (10min.)then start the timer.
22 min. session.
WOD
3: Metcon (Time)
For Time:
21-18-15-12-9:
Sumo Deadlift High Pulls 40/30//30/17kg
Push Presses 40/30//30/17kg
Time Cap: 10 min.
Weightlifting
1: Snatch Pause Complex (10 sets build up on the 90´s.)
Lift off (3 sec. hold) + Pull (3 sec. hold mid thigh) + Power Snatch + Hang Power Snatch + OHS
2: Snatch from Blocks (5 sets, 3 singles every. 2:00)
Snatch from blocks above knees. (full squat Snatch)
5 sets, 3 Singles every 2:00 min. across @ 70%
3: Squat Snatch (2-2-2-2 every 2 min.)
Doubles. 75-80-85-90%
Take another rep. inside 10 seconds.
3: Snatch Grip Deadlift (5 x 3 @ 110% from Raiser on the 90´s)
Pause 1 second mid shin, above knee and mid thigh.
