CrossFit Salzburg

Physiotherapie | Training | Sport


MOD 1013


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


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!


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!

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