CrossFit Salzburg – Kurs
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.