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

Power Snatch (10 RM Benchmark)

12 min. to establish a 10RM Power Snatch. (10 unbroken Reps.)

You may re-grip at any time but never rest the bar on the ground or let go of the bar until 10 Reps complete! Touch and Go.

WOD

Metcon (3 Rounds for reps)

EMOM x 20min.

Min.1: 7 TnG Power Snatches 50/35//40/25kg

Min.2: 50 Double Unders //25Dubs/75 Singles

Min.3: 10m Handstand walk or 3 Wall Walks.

Min 4: Rest

Rx+: 61/42,5kg