CrossFit Salzburg – Kurs

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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!