CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Weightlifting
Front Rack Lunge (5-4-3-2-1 climbing)
(r.+l. = 1 Rep.)
15 min. session.
Work in teams, may use racks.
WOD
Metcon (AMRAP – Reps)
AMRAP 15 min.
5 Power Snatch
20 alt. stat. FR Lunges*
15 sec. L – Sit**
Weights:
Fitness: 30/17kg
RX: 42,5/30kg
RX+ (aka Competition): 50/35kg
* alternating stationary Front Rack Lunges. Every Step counts!
** accumulate a 15 sec. L- Sit. Use Kettlebells, if neded Boxes or Plates.
Score: Total Reps of Snatches, Lunges and Seconds L- Sit.