CrossFit Salzburg

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CrossFit-Salzburg

MOD 1870

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CrossFit Salzburg – Open Box

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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!

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