CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

This session is all about technique.

Do not sacrifice form for weight!

max. 50-60% of 1RM Snatch

Metcon (Weight)

7 Rounds climbing Snatch Complex of:

Pocket High Pull- Hang High Pull- Hang Squat Snatch.

If you are not aware of Hang Squat Snatches yet, Power Snatch + OHS is fine.

(15 min. session.)
Description:

Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.

Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

COMPETITORS WOD

Metcon (AMRAP – Reps)

„Regionals Event 6 Breakdown“

EMOMx15

Min 1: Max Calorie Row in :40

Min 2: Max C2B in :40

Min 3: Max Strict HSPU* in :40

*In case you got more than 15 ub strict HSPU go for strict deficit HSPU. Deficit is the height of an I PHONE 6.
Scaling Options:

Row… none

C2B… Pull Ups-> banded etc.

strict HSPU…kipping HSPU.->Collect as many seconds as possible in a Handstand Hold against the wall. 5 sec. = 1 Rep.