CrossFit Salzburg – Kurs
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.