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)

Snatch Complex 1-1-1-1-1-1-1 climbing:

1 High Hang Squat Snatch +

1 Hang Squat Snatch +

1 Squat Snatch

(15 min. session)
Scaling: Power Santch + OHS is fine.

WOD

Metcon (Time)

For time:

3 Rounds for time of:

15 Hang Snatch 42,5/30//30/17kg

15 Burpees

Rest 3 min.

3 Rounds for time of:

15 Hang Snatch 42,5/30//30/17kg

15 Burpees

Score: Total Time!

Time Cap: 15 min. (sharp)
These are regular Burpees!