CrossFit Salzburg – Kurs

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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