CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Metcon (Weight)

Odd Object Lifts:

15 min to establish a max 1-arm Snatch + OH Lunge.

left and right.

As soon as you outlift the Kettlebells

use barbells or whatever gets in your way ; ). Snatch it, using one arm only!

Score: heaviest object in kg.

WOD

Metcon (AMRAP – Reps)

AMRAP 12 min.

5 1-arm KB Snatch 24/16//16/12kg

5 1-arm OH Lunge stat. 24/16//16/12kg

5 Burpee Box Jumps 24″/20″

Scale weights as needed.

May use dumbbells aswell.

Rx+: 32/24kg
Start the first round with your right arm Snatch and your right leg lunge holding your right arm up.

Switch arms and legs after each Round.

If you can´t hold the KB overhead, scale to front rack lunge.

Share boxes as needed.