CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice

GAMEDAY

Metcon (5 Rounds for reps)

„Clean House“

5 Rounds:

AMRAP 4:

30/20//20/15 Cal Bike

1 Round of „Cindy“

Max Power Snatches 50/35//35/25kg

2 Minutes Rest Between

Weightlifting

Snatch Complex JCW 1

1 Lift off (3 sec. hold)

1 Pull (3 sec. pause mid thigh)

1 Hang Muscle Snatch

1 Drop Snatch (stay in bottom position)

1 Sots Press

2 Overhead Squats

1 Squat Snatch
@ 30 – 35 – 40 – 45 – 50 %

2 min./lift

Snatch Complex JCW 2

1 Pull (3 sec. pause at knees)

1 Hang Power Snatch

1 Snatch Balance

1 Snatch Push Press

1 Overhead Squat

1 Squat Snatch
@ 60 – 65 – 70 -75 %

2:30/lift

Snatch Complex JCW 3

1 Squat Snatch (3 sec. pause at knees)

1 Snatch Balance
@ 80 – 85 – 90 – 90 to 95 %

2 min./lift

Squat Snatch

10 min. for a heavy Snatch

Snatch Grip Deadlift

3 sec. pause at knees @110 %

Lifting Weights

Back Squat (6,4,3,2)

Front Squat (3×5)