CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer‘s choice.

-get sweaty and flexible

-work up to a Heavy Power Snatch
Barbell Yoga

13 Min to work up to a heavy PS

00:00-01:00 3 @ 50%

01:00-02:00 3 @ 60%

02:00-03:00 2 @ 70%

03:00-04:00 2 @ 80%

04:00-05:30 1 @ 85%

05:30-07:00 1 @ 90%

07:00-12:00 XXX

CONDITIONING

1: Metcon (10 Rounds for time)

10 Rounds for Time:

Every 3 mins

12 Power Snatch 42,5/30//30/17kg

12 Bar Facing Burpees

*Record each rd*
Do Not exceed weights for the snatches.

Move superfast!

Scale weights (50% of 1 Rm)& number of burpees (50%of your estimated 1min. Max erffort)If needed.