CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice.
STRENGTH
1: Stamina Squatting (OTM x12 ODD: 3 Front Squats, EVEN: 6 Back Squats )
ODD: 3 Front Squats @ 70%1RM FS
EVEN: 6 Back Squats @ 70%1RM FS
10 min. to build up to a heavy/max. FS.
Than pick your load and work as prescribed.
25 min. session
WOD
2: Metcon (Time)
For Time:
21-15-9
-HSPU
-alt. Pistols
Time Cap.: 10 min.
Rx+: strict HSPU, weighted Pistol 22,5/15kg DB
Scale HSPU to Pike Push Ups or Deficit Push Ups.
Weightlifting
1: Muscle Snatch (5 sets 5 climbing. every 90sec..)
add 1 OHS to final Rep.
2: Power Snatch (5-4-3-2-1 climbing every 90 sec.)
add 1 OHS to final rep.
3: SNATCH COMPLEX (2-2-2-2-2-2 every 2 min. climbing)
SNATCH PULL TO KNEES HOLD 3 sec. than fluid into Squat Snatch Hold Catch 3 sec.+
1 Squat Snatch
