CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: Split Snatch (1-1-1-1-1 build up to a heavy & excellent Rep.)

SPECIFIC WARM-UP

Split snatch

Perform two rounds of 5 reps of each using a PVC pipe in the first round and a barbell in the second round:

Dip, drive, and shrug

Hang muscle snatch

Jump and land in split with PVC overhead

Hang split snatch

Split snatch

Build-up

Build-up to first working set by doing sets of: 3-3-2-2-1. The first set should be challenging but should also allow for gradual build-up across the first few working sets.

20 Min.

WOD

2: Metcon (AMRAP – Reps)

AMRAP 9 Min. of:

3-6-9-12-15-18-21… +3

Split Snatch 35/25//25/17kg

*perform 30 Double Unders after each set //15 Dubs or 45 Singles.