CrossFit Salzburg – Open Box

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice.

Weightlifting

1: OVERHEAD STRENGTH COMPLEX. (5 sets climbing every 2 minutes.)

3 Muscle Snatch+

3 Snatch Grip Behind The Neck Jerks+

3 Overhead Squats
Quickly warm Up to a starting weight then perform 1 set every 2 minutes climbing to a heavy and excellent weight.

WOD

2: Metcon (Time)

For Time:

21-15-9

– 1 arm DB Snatch alt. 22,5/15//15/10kg

– 1 legged Squats alternating.

– HSPU or Push Press @ medium weight.

Time Cap: 12 Min.

Rx+: Strict HSPU.