CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

LIFT OFF.

1: Snatch (15 Min. to establish a 1 RM.)

Snatches are full Squat Snatches.

Power Snatch + OHS is fine.

WOD

2: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Weights:

Rx Male: 35/61/75/95kg

Rx Female: 20/35/45/55kg

Fitness Male: 20/35/45/55kg

Fitness Female: 17kg across.

PUMPING IRON

Metcon (No Measure)

T.B.A. @the whiteboard.

Gymnastics

Handstand Cycle 4/5

25 min. Warm Up

Core and Mobility

1: Handstand Push-ups

15 min. practice

1.1: Handstand Walk

15 min. practice

2: Metcon (AMRAP – Rounds and Reps)

AMRAP10:

– 5 strict HSPU

– 5 Burpees to Target

– 5 BMU/PU