CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Open door 11 of the advent calendar

STRENGTH

1: Overhead Squat (3-2-1-3-2-1-3-2-1 on the 90´s)

10 min. to build up to a heavy single.

Then.

Waveloading:

3 Rounds of:

3 @ 80%

2 @ 85%

1 @ 90%

perform one set every 90 seconds.

25min. session.

WOD

2: Metcon (Time)

For Time

21-15-9

Overhead Squats 50/35//35/25kg

Handstand Push Ups

Time Cap: 10 min.

Weightlifting

1: High-Hang Snatch (5 x 4 on the 90´s @ 50-65%)

2: Hang Snatch (5 x 3 on the 90´s @65-75%)

Set 1-2 @65%

Set 3-4 @70%

Set 5 @75%

3: 3 Position Snatch ( 6 x 1 complex every 2 min. @75-85%)

Pockets, Knees, Floor;
Percentages differ by High Hang Snatch.

Set 1-2 @75%

Set 3-4 @80%

Set 5-6@85%

4: 2 Snatch Lift Offs + 1 Snatch (1-1-1 every 2 min. @ 85-90%)

2 Snatch Lift Offs + 1 Snatch
1 @85%

1 @87,5%

1@90%