CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Hang Snatch (15 min. to establish a 3RM Hang Squat Snatch)

If you are not capable of a Hang Squat Snatch yet, do a Hang Power Snatch + OHS and try to connect them over the course.

WOD

Metcon (Time)

5 Rounds for time of:

6 Hang Power Snatch 50/35//40/25kg

9 Push Jerks 50/35//40/25kg

12 alt. Pistols

rx+: 61/42,5kg

Time Cap: 18 min.
Scale weights and Pistols as needed.

Pistols scaling Options: Support heel or hold on to a band or ring.