CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice
Weightlifting
1: Power Snatch (3-2-1-3-2-1-1-1-1)
10 minutes to work up to starting weights.
On the Minute x 10:
On the 0: 3 Power Snatch @ 65%
On the 1: 2 Power Snatch @ 70%
On the 2: 1 Power Snatch @ 75%
On the 3: Rest
On the 4: 3 Power Snatch @ 70%
On the 5: 2 Power Snatch @ 75%
On the 6: 1 Power Snatch @ 80%
On the 7: Rest
On the 8, 9 and 10: 1 Power Snatch (Building in Weight)
20 min. session.
Work in teams.
WOD
2: Metcon (Time)
5 Rounds:
30 Double Unders //15 Dubs or 45 Singles
5 Power Snatch @70%
7 Bar Facing Burpees
Rest 1 Minute after each round.
Time Cap: 17 minutes.
