CrossFit Salzburg – Kurs
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