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

18 min. session

Squat Snatch (2-2-2-2-2-2-2-2-2)

EMOM x 9

2 Squat Snatches @ 75%

WOD

16-18 min. session

LIGHTS OUT (4 Rounds for calories)

4 2-min. rounds for max calories. of:

15 Power Snatches 35/25/20/15kg

row for max calories with remaining time.

Rest 2 min. after each Round.
Each round is an all out sprint. You get full recovery so hit the rower with all you got on every single round!

Please never ever drop an empty bar, thank you!