CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
10 min. Trainer´s choice.
Weightlifting
1: 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 90´s:
3 Squat Snatch @ 68%
2 Squat Snatch @ 73%
1 Squat Snatch @ 78%
Rest
3 Squat Snatch @ 71%
2 Squat Snatch @ 76%
1 Squat Snatch @ 81%
Rest
3 Squat Snatch @ 74%
2 Squat Snatch @ 79%
1 Squat Snatch @ 84%
Rest
1 Squat Snatch @ 84-88%
1 Squat Snatch @ 84-90%
1 Squat Snatch @ 84-93%
35 min. session
MURPH PREP.
2: Metcon (Time)
For Time:
100 Pull Ups*
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!