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
15 min.

SKILL

Metcon (Weight)

15 min. to work up to a heavy complex of:

Power Snatch + Hang Squat Snatch + Squat Snatch.

WOD

Metcon (Weight)

THE „SNATCH – BURPEE“ MEDLEY

0-5min.

EMOM x 5

5 UNBROKEN HANG SQUAT SNATCH

as heavy as possible, you choose the weight. (roughly todays heaviest complex)
Weight selection:

The Goal is to remain the same weight throughout the entire session.

However if you felt too light or heavy on the first EMOM adjust weight as needed.

Make it challenging, still manageable.

Metcon (AMRAP – Reps)

5-10min.

EMOM x 5

10 BAR FACING BURPEES.

10-11min. Rest.

Metcon (Weight)

11-16min.

EMOM x 5

3 UNBROKEN SQUAT SNATCH

as heavy as possible, you choose the weight. (roughly todays heaviest complex)

Metcon (AMRAP – Reps)

16-21min.

EMOM x 5

10 LATERAL BURPEES OVER BAR

21-22min. Rest

Metcon (AMRAP – Reps)

22-23min.

max. Reps. of

UNBROKEN POWER SNATCH

(no more weight changes.)