CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

Weightlifting

(20 min.)

Power Snatch 3 + 7 min

Squat Clean 3 + 7 min.

Power Snatch (7 min to quickly work up to 1 heavy rep.)

Empty barbell warm up + set up plates (3 min.), then start the timer (7 min.) and work up to a heavy Power Snatch using a maximum of 7 lifts.

This is not necessarily a 1 Rep max.

Work up to a weight you hit successfully confident.

Squat Clean (7 min to quickly work up to 1 heavy rep.)

Empty barbell warm up + set up plates (3 min.), then start the timer (7 min.) and work up to a heavy Squat Clean using a maximum of 7 lifts.

This is not necessarily a 1 Rep max.

Work up to a weight you hit successfully confident.

WOD

Metcon (AMRAP – Reps)

Amrap 7 min.

4 alternating 1-arm KB Snatches 32/24//24/16kg

10 unbroken Double Unders*

8 alternating 1-arm KB Snatches 32/24//24/16kg

2 x 10 unbroken Double Unders

12 alternating 1-arm KB Snatches 32/24//24/16kg

3 x 10 unbroken Double Unders

16 alternating 1-arm KB Snatches 32/24//24/16kg

4 x 10 unbroken Double Unders

20 alternating 1-arm KB Snatches 32/24//24/16kg

5 x 10 unbroken Double Unders

and so on…
* Rx Sets of double under must be completed unbroken. e.g.: 3 x 10 ub Dubs.: 10 unbroken Double Unders – stop – 10 unbroken double Unders – stop – 10 unbroken Double Unders.

Scaling Option: 4 x 10 unbroken Double unders = 40 Double Unders anyhow or 120 Singles anyhow.