CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice.
Weightlifting
“LIFT OFF” POWER SNATCH (“LIFT OFF” 1-1-1-1-1-1-1-1…)
In teams of 3 athletes.
Start with 40/30//30/17kg and build up to a 1 Rep max. increasing by 5kg/2,5kg/1kg each round.
15 min. Time Cap.Starting @
WOD
2: “VAN DAMME” (Time)
For Time:
30 Power Snatch
10 Ring Muscle Ups
30 Clean & Jerks
10 Ring Muscle Ups
30 Thrusters
10 Ring Muscle Ups
Time Cap: 18 min.
Weights: 50% of 1 RM Snatch for all lifts..
Rx+: 61/42,5