CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
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.
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.
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.