CrossFit Salzburg – Kurs
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