CrossFit Salzburg – Kurs
Warm-up
Lift Warm Up (No Measure)
STATIONARY:
8 Tip Toes 2.0
10 Good Mornings + Rotation
5 Side2Side Squat into SpiderWalk
10 Scorpions
Weightlifting
Power Snatch (15min to establish a heavy Triple TnG Power Snatch)
WOD
Metcon (AMRAP – Reps)
Amrap 5 min. of:
5 Power Snatch 50/35//35/25kg
5 Burpees over bar
Rest 5 min.
No Drops! A Drop is a No Rep in both sessions. All the way up + all the way down.
Each AMRAP is an All Out Sprint.
You´ll get full recovery before hitting the next task.
Scale weights as needed. Do not exceed loads, move fast!
Metcon (AMRAP – Reps)
AMRAP 3 min. of:
3 Power Snatch 50/35//35/25kg
3 Burpees over bar
Rest 5 min.
