CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: “Snatch Complex” (1-1-1-1-1-1 every 90 sec. climbing.)

Snatch Pull +

Hang Squat Snatch +

Squat Snatch
Start with a light weight and build up to a heavy complex.

e.g..30-40-50-60-70-80%

WOD

2: Metcon (Time)

“Snake Bite”

With a 9:00 Time Cap:

21-15-9:

Squat Snatch 43/30//30/17kg

Chest to Bar Pull-Ups//Pull Ups

After Completion or Cap, until the 12 Minute Mark:

Build to Heavy Single Snatch

Power or Squat

3: Snatch (1 RM with remaining time)

Power or Squat.

Gymnastics

Pull-Up/Muscle-Up Cycle 1/3

– Core Workout

– Mobility (30 min. (Yoga) Session)

Then 20 min. Pull-Up/Muscle-Up Practice