CrossFit Salzburg – Kurs

WOD

1: Hang Snatch/ Snatch Balance (EMOM12 Odd:3 Hang Snatch,Even: 3 Snatch Balance)

Emom x 12 @ 70%1 RM Snatch

Odd: 3 Hang Snatch

Even: 3 Snatch Balance
Quickly Warm Up to a heavy Hang Squat Snatch Triple. Power Snatch + OHS is fine.

If you do not know your 1 RM use a medium weight and focus on technique.

20 min. Session

2: Metcon (Time)

FOR TIME:

21-15-9

1-arm Snatch 32/24//24/16kg

Toes To Bar

Time Cap: 12 min.

Rx+: 30-20-10
Dumbbells optional.

This session is about heavy 1 arm Snatches. The loose timecap let’s you go heavy. Challenge yourself and scale only if needed.

Competitors go for 30-20-10 @ 32/24kg KB or 35/25 kg DB.

PUMPING IRON

1: Landmine Press (10-8-8-6-6-4-4)

20 min. Session

Gymnastics

Warm up:

Tabata :

8 rounds

0:20 hollow hold

0:10 rest

Tabata

0:20 superman hold

0:10 Rest

GYMNASTICS STRENGTH

EMOMx40

Min1: 8-12 strict pull ups

Min2: 10-15 tuck ups

Min3: 15-20 push ups

Min4: 30sec hollow – superman kippings

2: Metcon (No Measure)

4 Rounds not for time of:

– Sled Power Pulls L.O.G. Heavy

– 8-12 single leg deadlifts heavy l.+r.