CrossFit Salzburg – Kurs

1: Overhead Squat (EMOM X 8: 1 Paused + 1 Overhead Squat @ 70%)

2 sec. Pause at bottom Position Overhead Squat + 1 Overhead Squat.

2: Metcon (Time)

For Time:

55 Deadlifts 100/70//80/45kg

55 Burpee over Bar lateral

55 Pistols alternating

55 Toes To Bar

Time Cap: 20 min.
Scaling:

55 Pistols = 110 Air Squats

55 Toes To Bar= 110 Hanging Knee Raise

WEIGHTLIFTING

Metcon (5 Rounds for weight)

3 Rounds every 2 min. of:

5 Hang Squat Snatch + 5 OHS @ 40%

3 Rounds every 2 min. of:

4 Hang Squat Snatch + 4 OHS @ 50%

3 Rounds every 2 min. of:

3 Hang Squat Snatch + 3 OHS @ 60%

3 Rounds every 2 min. of:

2 Hang Squat Snatch + 2 OHS @ 70%

3 Rounds every 2 min. of:

1 Hang Squat Snatch + 1 OHS @ 80%