CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
15 Min. Trainers choice.
Weightlifting
1: Snatch (Min. 0-10 Find 1 Heavy and excellent Snatch)
Squat Snatch mandatory.
Power Snatch + OHS is fine.
2: Metcon (Time)
Min. 10-15.
20 Snatches for time. 61/43//43/25kg
Any Style of Snatch!
Scale to 60% 1RM Snatch if needed.
3: Clean and Jerk (Min.25-35. Find 1Heavy and excellent Clean & Jerk)
Any Style of clean any style of jerk,
4: Metcon (Time)
Min. 35-40.
20 Clean & Jerks for time. 61/43//43/25kg
Any Style.
Scale to 60% of CJ if needed.
Gymnastics
Pull Up Cycle 3/3
– Core Workout
– Mobility (30 min.)
– Pull Up Tecnique (20 min.)
1: Pull-ups
20 min. practice