CrossFit Salzburg – Kurs

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

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

Weightlifting

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!

WOD

Metcon (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!