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

Comp. Train. 06.15.16

(35 min. session)

Metcon (Weight)

0- 8 min.

EMOM x 8 1 Squat Clean @ 80%

8-12 min. Prepare for min. 12 – 20

Metcon (Weight)

12 – 20 min.

EMOM x 8 1 Squat Snatch @ 80%

20-25 min. prepare for min. 25

WOD

Metcon (Time)

21-18-15-12-9-6-3

unbroken* OHS for time.

weights: 42,5/30//30/17kg

Scale as needed.

Time Cap.: 10 min.
In case you break up 1 set, immediate 10 Burpee Penalty.