CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
Hang Snatch (10 min. to build up to 1 heavy Hang Squat Snatch. )
This is no 1RM attempt. Heavy and solid!
“G 36” (Time)
4 Rounds for time of:
3 Bar Muscle Ups
6 Hang Squat Snatch 42,5/30//35/17kg
Mandatory 1 min. rest after each round.**
No Drops, Control your load.
Scale weights as needed.
Scaling for Bar Muscle Ups: 6 Burpee Pull Ups.
Time Cap.: 20 min.
*300m run… Gym- all the way to main street, back and forth.
** Mandatory 1 min. Rest. e.g.: if you finish Round 1 @ 3:21 you start the next round @ 4:21.
If you are not capable of a Squat Snatch, Power Snatch + OHS is fine!
In case we run out of Pull Up Bars, make up 2 heats whereas the 2nd heat starts with a 1 min. delay.
Nice weather is coming back. ; )