CrossFit Salzburg

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CrossFit-Salzburg

MOD 1735

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CrossFit Salzburg – Kurs

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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.

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