CrossFit Salzburg – Open Box

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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