CrossFit Salzburg

Physiotherapie | Training | Sport


MOD 899


CrossFit Salzburg – Kurs


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


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


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.)

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