CrossFit Salzburg

Physiotherapie | Training | Sport


MOD 1787


CrossFit Salzburg – Kurs

View Public Whiteboard


Warm-up (No Measure)

15 min. trainer´s choice.


if you have no scores recorded. start light and build up over the course.

Make sure to keep track of your scores starting today!

1: Halting Power Snatch (OTM x 5 climbing (50-55-60-60-60%))

3 Halts (Just off Floor, Knee Level, Pockets)

2: Snatch Primer (OTM x 5 climbing (60-65-70-70-70%))

Snatch Pull + Snatch High Pull + Power Snatch

3: Power Snatch (OTM x 5 climbing to a 1RM)

4: Metcon (AMRAP – Reps)

AMRAP 10 min. of:

Ascending ladder + 3


-Power Snatch 50/35kg

Score Total reps. Note weight of Snatches.

Scale: weight of Snatches to 60% 1RM

HSPU: Quality Pike Push Ups on Boxes or regular Push Ups.


1: BENCH PRESS PARTY (10-20-30kg)

Emom add 5/2,5 kg until failure.

10 @ 70%, 20@60%, 30@50%;
30 min. session.

2: Ring Rows (5 x 10 every 2 min. slow controlled.)


25 min. Warm Up

Include WU WOD and mobility work

1: Pull Ups /Kipping /Butterfly

15 Minutes to work on Pull Up technique

Focus on a excellent hollow/arch

2: Metcon (Time)

For Time:

7-6-5-4-3-2-1 of:

Strict Muscle Ups

Pistols, right leg

Pistols, left left
Time Cap: 15 min.


Strict MU: Strict Pull Ups + Strict Ring Dips

Pistols: Use a box

Schreibe einen Kommentar

Follow by Email