CrossFit Salzburg – Kurs
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.