CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min Trainer´s Choice.

Weightlifting

1: Squat Snatch (15 min work up to heavy Snatch.)

CROSSFIT GAMES 2019

1: Metcon (Time)

CrossFit Games 2019 Event 1

4 rounds for time of:

400-m run

3 legless rope climbs // Rope Climbs

7 Squat Snatches

♀55//35 (Scale to 70% 1RM if needed)

♂ 83,5kg//60 (Scale to 70% 1RM if needed)

Time Cap: 20 Min.

Lifting Weights

Squat Cycle 1/3

15 min. general Warm up

Specific Warm up:

10 @ 30%

8 @ 40%

6 @ 50%

4 @ 60%

2 @ 70%

1 @ 70-80%

Every 2 min.

1: Back Squat (5 x 5)

@70-80%

Every 3 min.