CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
This session is all about technique.
Do not sacrifice form for weight!
max. 50-60% of 1RM Snatch
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.)
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.
Metcon (AMRAP – Reps)
„Regionals Event 6 Breakdown“
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.
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.