CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

Weightlifting

1: Snatch technique (1-1-1-1-1 climbing)

Snatch Technique

On the 2:00 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch High Pull

1 Squat Snatch
15 Min. session.

Warm up to 50% 0f 1 RM then climb over 5 sets to a heavy and excelent complex.

50-60-70-75-80%

BENCHMARK

Pick either one.

Each WOD got a 15 Min. Time Cap.

1: AMANDA (Time)

For Time:

9-7-5

-Ring Muscle Ups

-Squat Snatch

2: Metcon (Time)

For Time:

9-7-5

Bar Muscle Up

Squat Snatch 61/43//43/25kg

3: Metcon (Time)

For Time:

18-14-10

-Burpee C2B or Burpee Pull Up

-Squat Snatch (Power Snatch plus OHS is fine) @ light weight (40%1RM)

Lifting Weights

Pull Cylce 3/3

15 min. General Warm Up

15 min. specific Warm Up

1: Power Clean (5 x 7)

@65-75%

Every 4 min.