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)

12 min. to build up to 1 heavy Complex of:

3 Snatch Deadlift + 1 Hang Squat Snatch + 3 OHS
If you are not capable of a Hang Squat Snatch simply do 3 DL + 1 Power Snatch + 3 OHS

WOD

Metcon (AMRAP – Reps)

AMRAP 6 min.

5 Hang Squat Snatch 50/35//40/25kg

15 Cal. Row

Rx+: 61/42,5kg

Rest 6 min. then

Metcon (AMRAP – Reps)

AMRAP 6 min.

20 WallBalls 20/14//14/8lbs.

20 SDLHP 24/16//16/14kg KB

Rx+: 30/20lbs, 32/24kg KB
Divide group into heats as needed.

Doesn´t matter which couplet comes first.

You get full recovery after work.

Weights: Scale as needed.

Choose your weight wisely.

Each Couplet is supposed to be a semi sprint. So if it takes you about a minute to complete the lift it´s probably too heavy… (around 60-70% 1RM)

Supposed to go unbroken for as long as possible.

Do not sacrifice intensity for load!!!

No Drops, a drop is a NO REP!

(Total: 20 min.)