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.