CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

STRENGTH

1: Front Squat (12 min. to work up to a heavy triple.)

Starting at 50% work up (+5%) to a heavy triple over 7 sets on the 90´s.

WOD

2: “HEARTBREAK KID” (Time)

3 Rounds for time of:

10 Front Squats @60%

20 C2B

50 Double Unders

Time Cap: 21 Min.
Bar is taken from the floor.

Weightlifting

1: Muscle Snatch (5 x 5 on the 90´s)

Starting @ 30-35-40-45-50%

ad an OHS to your final Rep.

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

50-55-60-65-70%

ad an OHS to your final Rep.

3: SNATCH COMPLEX (1-1-1-1-1-1 every 2 Min.)

SNATCH PULL TO KNEES HOLD 3 sec. than fluid into Squat Snatch Hold Catch 3 sec.+

1 Squat Snatch
Set 1,2 @ 70%

Set 3.4 @ 75%

Set 5@ 80%

Set 6 @ 85 %

4: Floating Snatch High Pulls (5 x 5 @ 85-90% every 2 min.)

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