CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Quicky Warm Up.

STRENGTH

1: Back Squat (10-8-6)

Warm up to starting weights for 10 min.

On the 0: 10 Reps @ 70%

On the 3: 8 Reps @ 75%

On the 6: 6 Reps @ 80%

19 min. session.

Work in teams.

WOD

2: Metcon (Time)

„Waterproof“

21 – 15 – 9

SDLHP

Front Squats

15 – 12 – 9

Toes to Bar //HKR

Hang Squat Cleans

12 – 9 – 6

Barbell Facing Burpees

Thrusters

Weights:

40% of thrusters!

Time Cap: 15 min.
If you do not know your max. thruster

use these weights.

Rx: 40/30

Scaled: 30/17kg

Beginners listen to your coach!

Weightlifting

1: Tall Snatch (6 x 4 on the 90´s)

30-40-45-50-55-60%

https://youtu.be/dCiugtIWFrU

2: Hang Snatch (5 x 3 singles every 2 min.)

Set 1&2: @ 67%

Set 3&4:@ 72%

Set 5:@ 77%

Singles

3: 2 Position Snatch (6 x 2 every 2 min.)

Hang + Floor.
Set 1&2@ 77%

Set 3&4@ 82%

Set 5&6@ 85%

4: Snatch High Pull (5 x 3 @ 100% on the 90´s)