CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 736

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CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Hang Snatch (10 min. to build up to 1 heavy Hang Squat Snatch. )

This is no 1RM attempt. Heavy and solid!

WOD

“G 36” (Time)

“G 36”

4 Rounds for time of:

3 Bar Muscle Ups

6 Hang Squat Snatch 42,5/30//35/17kg

Run 300m*

Mandatory 1 min. rest after each round.**

Rx+: 52,5/36kg

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.

Have fun!

Nice weather is coming back. ; )

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