CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Muscle Snatch, Power Snatch & Hang Power Snatch.

Weightlifting

Metcon (Weight)

15 min. to work up to 1 heavy complex of: 1 Muscle Snatch + 2 Power Snatch + 3 Hang Power Snatch
Excellent form.

Muscle Snatch: There is no Rebend in your hips at any time. One big Jump to muscle it up!

WOD

Metcon (Time)

For Time (with a running clock):

9-6-3

Muscle Snatch 42,5/30//30/17kg

TTB+C2B*

Rest 1 min.

12-9-6

Power Snatch 42,5/30//30/17kg

TTB

Rest 1 min.

15-12-9

Hang Power Snatch 42,5/30//30/17kg

C2B

Time Cap: 20 min.

Rx+: 50/35kg
*TTB+C2B:

Complex of an unbroken TTB + C2B.

Scaling Options:

Complex of hanging Knee Raise plus Pull Up. or

9 Hanging Knee Raises + 9 Banded Pull Ups. …