CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

STRENGTH

1: Overhead Squat (5 RM @ 87%)

Warm Up sets: every 2 minutes

5@40%

3@50%

3@60%

3@70%

2@80%

1@90%

Rest 3 minutes then hit your

5 RM @ 85-87%

20 in. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes of:

2 Rounds:

10 OHS @ 40%

10 C2B or Pull Ups

2 Rounds:

12 OHS @ 40%

12 C2B

2 Rounds:

14 OHS @ 40%

14 C2B

.

.

.
Score: Rounds and Reps.

Weightlifting

1: Muscle Snatch (5 x 5 on the 90´s)

start @ 30% add 5% each round.

add an OHS to your final rep on each set.

2: Power Snatch (5-4-3-2-1 on the 90´s)

Start @ 55% add 5% on each round.

add an OHS to your final rep on each set.

3: Snatch 4 Complex (6 x 1 every 2 min.)

Pull+HPS+HSS+SS
set 1&2 @ 75%

set 3&4 @ 80%

set 5&6 @ 85%

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

This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.