CrossFit Salzburg

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CrossFit-Salzburg

MOD 1775

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

10 min. trainer´s choice

Weightlifting

1: Metcon (No Measure)

Minutes 0:00 – 5:00 – Heavy Single Overhead Squat

Minutes 5:00 – 10:00 – Heavy Single Snatch Balance

Minutes 10:00 – 15:00 – Moderate Power Snatch + Hang Squat Snatch + Squat Snatch

Minutes 15:00 – 20:00 – Moderate Squat Snatch Double

WOD

2: Metcon (Time)

“Over and Out”

For Time:

20 Power Snatches 40/30//30/17kg

20 Barbell lat. Burpees

20 Overhead Squats 40/30//30/17kg

20 Barbell lat. Burpees

20 Squat Snatches 40/30//30/17kg

Time Cap: 15 min.

Gymnastics

Warm Up

3 Rounds

– 10 Burpees

– 10 Squat Jumps

– 10 Jumping Lunges

Then stretch and Core Circuit

Pull Ups /Kipping /Butterfly

15 Minutes to work on Pull Up technique

Focus on a excellent hollow/arch

WOD

Metcon (Time)

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

– Strict Pull Ups

– Strict Ring Dips

10 cal Bike after each set
Time Cap: 15 Minutes

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