CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
15 min. Trainer´s choice.
Weightlifting
Squat Snatch (3-2-1-r-3-2-1-r-3-2-1-r-3-2-1)
Warm Up to starting weights then:
On the Minute x 15:
Minute 1 – 3 Squat Snatch @ 68%
Minute 2 – 2 Squat Snatch @ 73%
Minute 3 – 1 Squat Snatch @ 78%
Minute 4 – Rest
Minute 5 – 3 Squat Snatch @ 71%
Minute 6 – 2 Squat Snatch @ 76%
Minute 7 – 1 Squat Snatch @ 81%
Minute 8 – Rest
Minute 9 – 3 Squat Snatch @ 74%
Minute 10 – 2 Squat Snatch @ 79%
Minute 11 – 1 Squat Snatch @ 84%
Minute 12 – Rest
Minute 13 – 1 Squat Snatch @ 84-88%
Minute 14 – 1 Squat Snatch @ 84-90%
Minute 15 – 1 Squat Snatch @ 84-93%
25 min. session
MURPH PREP.
2: Metcon (Time)
For Time:
100 Pull Ups*
100 Air Squats
Time Cap: 10 min.
Rx+: Wear a weightvest 20/14lbs.
*Pull Ups: Banded or Jumping Pull Ups.
Do not scale reps. Go as far as you can!
