CrossFit Salzburg – Kurs
Burgener Warm-up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Squat Snatch (12 min. Build up to 2 position Squat Snatch)
12 min. To Build up to an excellent 2 Position squat snatch. First pull from the floor, hold 3 seconds just Above knees (launching Position). Make sure shoulders are in Front of bar.
Hold 3 seconds in receiving Position.
This one’s for excellence. Do note sacrifice Form for weight!
5 rounds every minute on the minute:
Min. 1: 3 Squat Snatch singles*
Min. 2: 10 TTB
Min. 3: 7 Burpee Box Jumps 60/50cm
Min. 4: 4 Bar Muscle ups
Scale Reps and movements as needed.
This Session is all about the Snatches.
Your Choice of weight. Approximately 90% of todays 2 Position snatch. Do not Touch and go. Reset for each Squat Snatch.
No Misses, 3 out of 3 successful lifts and still make all the prescribed Reps and movements at every Other minute.
Scaling Option for 4 Bar Muscle Ups are 4-8 C2B singles from a Dead Hang.
Score:Total weight of Snatches.
E.g.: You hit 5 x 3 @ 60, your Score is 900kg.
If you fail 1 Attempt it doesn’t add to your score. So choose your weight wisely!