CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1807

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CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

20 Min. warm Up.

-Include Muscle Up Progressions. Jump to support->Lower from Support-> Transition-> Banded Rings-> Rings.

-Work up to working weights for Snatches.

WOD

1: Metcon (Time)

“Leaps & Bounds”

Teams of 3

For Time (30 Minute Cap):

120 Power Snatches 35/25//25/17kg

120 Box Jump Overs

15 Ring Muscle Ups

90 Power Snatches 42,5/30//30/22kg

90 Box Jump Overs

12 Ring Muscle Ups

60 Power Snatches 50/35//35/25kg

60 Box Jump Overs

9 Ring Muscle Ups

30 Power Snatches 60/40//40/30kg

30 Box Jump Overs

6 Ring Muscle Ups

Box: (24/20)
Teams of 2 Cut Reps to:

80/80/10

60/60/8

40/40/6

20/20/4

Scale: Ring Muscle Ups to Banded Ring Muscle Ups Muscle Ups only!!!

Score: Time or Time Cap + 1 sec/missing Rep.

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