CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Metcon (Weight)

EMOM x 7

1 Power Snatch

+ 1Hang Snatch

+ 1Snatch

climbing

(12 min. session)

WOD

Metcon (3 Rounds for reps)

3 Rounds

3 minutes to complete the following:

– Row 20/15//15/12 Cal.

– 20 1-arm KB Snatch* 32/24//24/16kg

max Reps. Double Unders or Single Unders. with remaining time.

Rest 3 min. after each Round.

Score: Reps. of Double Unders.

Scale weights as needed.

(Single Unders multiplied by .25, e.g.: 120 Single Unders x .25 = Score: 30)

* alternate arms every 5 Reps.

(18 min. session)
Each Round is an all out Sprint. Give it all you got, you get full recovery after each Round.

Goal: stay consistent on your Double Under Reps.!