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
No Run or Row!!! Get a Bar 7/15/20 KG

15 Min Time for:

3 Rounds of „B-Warm-Up“

then

3 Rounds empty Bar Skill Transfer:

1. + 2. + 4.

Weightlifting

Squat Snatch (3-3-3-3-3 TnG, climbing)

15 min. session

WOD

Metcon (5 Rounds for reps)

Emom x 20:

Min.1: 20/17//17/12 Cal. Row.

Min.2: 3-5 Muscle Ups

Min.3: 40 Dubs //20Dubs/60 Singles

Min.4: 3 TnG Squat Snatch 61/42,5//42,5/30kg

Min.5: 10m HSwalk

Scoring: Total Reps of :

Min1= Round1, Min2 = Round2, Min3 = Round3 …
Scale weights as needed!

Substitutes:

3-5 Muscle Ups:

3-5 Bar Muscle Ups or

9 Burpee Pull Ups

10m HSwalk:

accumuluate 30 sec. of HS Hold against a wall.