CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 min. trainer´s choice.
Gymnastics
1: SKIN THE CAT (10 min. practise with a partner.)
slow controlled.
Super slow controlled.
Partner may assist if needed.
Shoot for 5 rounds of 2-5 Reps. every 2 minutes.
https://youtu.be/avlj56L_E-A
WOD
2: Metcon (Time)
In teams of 2,
For Time:
10 synchronized alt. dumbbell snatches 22,5/15kg
20 burpee box jump-overs
20 synchronized alt. dumbbell snatches 22,5/15kg
20 burpee box jump-overs
30 synchronized alt. dumbbell snatches 22,5/15kg
20 burpee box jump-overs
40 synchronized alt. dumbbell snatches 22,5/15kg
20 burpee box jump-overs
50 synchronized alt. dumbbell snatches 22,5/15kg
20 burpee box jump-overs
Time Cap: 20 min.
This is a team varation of 17.1
Choose a partner of the same strength level as you are.
Perform the Snatches synchronized (hit top and bottom position at the same time) If you feel like one partner is stronger, load him with a heavier DB. (e.g.:Partner is stronger he gets a 25kg or the weaker partner takes a lighter DB or KB.)
May use Kettlebells if needed.
After each round perform 20 Burpee Box Jump Overs as a team. Partition reps as you like. (e.g. 2 by 2, or 1 Partner can do more than the other).
Totally up to you, but remember that you will perform the next set of synchronized DB Snatch when you are done with the burpees.
The goal is to get through this as fast as possible. Strategy is key!
