CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Weightlifting
Hang Power Snatch (EMOMx5 8 UB Hang Power Snatches (approx. 60%1RM))
12 min. session !
quickly* warm up to a heavy triple.
On the coaches call start the EMOM.
Beginners look for excellence not weight!
*quickly means, bigger jumps in weight, no RM attempt, safe and sound lifts.
Clean and Jerk (EMOMx5 8 UB Clean & Jerks (approx. 60% 1 RM))
12 min. session !
quickly warm up to a heavy triple.
On the coaches call start the EMOM.
Gymnastics
Metcon (AMRAP – Reps)
Death on the minute by Toes To Bar
3-6-9-12-15…
1st minute 3 TTB, 2nd minute 6 TTB and so on until you are not able to complete all required reps inside that minute.
Score: e.g. you complete 15 reps in round 5 but fail to get 18 your score will be 15 Reps.
Capped at 7 minutes. (21 Reps)
