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

Metcon (No Measure)

10 unbroken Squat Snatch @ 50%

8 unbroken Squat Snatch @ 60%

6 unbroken Squat Snatch @ 70%

4 unbroken Squat Snatch @ 80%

2 unbroken Squat Snatch @ 90%
This is a 20 min. Session

Quickly work up to a Heavy Snatch then Start with the rep. scheme. percentages are a guideline.

If you don’t know Your 1 RM SNATCH, Start with a light weight and add weight on each round.

Work in Teams.

WOD

Metcon (Time)

For time:

22-16-10

Alt. 1-arm KB Snatch 32/24kg

HSPU*

Alt. One legged Squat.

Time Cap.: 15 min.
*

Scaling Option for HSPU(from the floor) are Hand Release Push Ups.