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!