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 (Weight)

EMOM x 10, 1 complex of:

1 Snatch High Pull

+ 1 Hang Snatch

+ 1 Squat Snatch

climbing every second attempt.

Score: your heaviest successful complex.

(18 min. session.)

WOD

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Hang Snatch 50/35//35/17kg

TTB

Time Cap: 12 min.

Scale as needed