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.