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.)