CrossFit Salzburg – Kurs

Warm-up

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

Weightlifting

Power Snatch (6 min. up to 1 heavy Power Snatch)

0-6 min: with a partner, starting with an empty bar,

quickly! work up to 1 heavy Power Snatch within 6 minutes.

6-8 min.: mandatory rest.

8-10min.: Emom x 3, 1 Power Snatch at your heaviest lift from 0-6min.

(10 min. session)

WOD

Metcon (Time)

18-15-12-9-6-3 reps for time of:

Ring dips*

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

Time Cap: 18 min.

Rx+: 50kg
Scaling Option for Ring Dips are Dips on boxes just like in the „shoot through drill“. No bands in this session!

Share rings as needed.

Cannot drop the bar. A Drop results in an immediate 10 Burpee penalty.