CrossFit Salzburg – Kurs
Warm-up (No Measure)
15 Min. Trainer´s choice.
1: Split Snatch (1-1-1-1-1 build up to a heavy & excellent Rep.)
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
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.
2: Metcon (AMRAP – Reps)
AMRAP 9 Min. of:
Split Snatch 35/25//25/17kg
*perform 30 Double Unders after each set //15 Dubs or 45 Singles.