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

Hang Power Clean (3-3-3-3-3 climbing)

15 min.

WOD

Metcon (AMRAP – Rounds and Reps)

15 min. Amrap of

30 Pistols alternating.

15 Hang Power Cleans 61/42,5//42,5/30kg

10 Ring Dips

Scale as needed
Share rings as needed!

Scaling Option for Pistols are alternating lunge steps stationary backwards!

Scaling Option for Ring Dips are 10 „Shoot throughs“on boxes.