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
10 Min!!!
Weightlifting
Metcon (Weight)
10 min. to build up to 1 heavy complex of:
1 Power Snatch
1 Hang Squat Snatch
1 OHS
heavy & excellent.
If you are not familiar with Hang Squat Snatches yet, do 1 Power Snatch + 1 Hang Power Snatch + 1OHS.
Metcon (3 Rounds for reps)
With a running clock…
AMRAP 5:
50 WB 20/14lbs Buy-In
12 Power Snatch 35/25//25/17kg, 12 Barbell Burpees lat.
… Rest 5:00…
AMRAP 5:
35 WB 20/14lbs Buy-In
9 Power Snatch 42,5/30//30/20kg, 9 Barbell Burpees lat.
… Rest 5:00…
AMRAP 5:
20 WB 20/14lbs Buy-In
6 Power Snatch 50/35//40/25kg, 6 Barbell Burpees
Scale as needed.