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

Squat Snatch (20 min to establish a solid Squat Snatch)

Not necessarily a 1 Rep. Max.

Focus on excellent technique.

If you are not capable of a Squat Snatch yet, start with Power Snatch+ OHS and try to connect them to a Squat Snatch over the course!

WOD

Metcon (3 Rounds for reps)

EMOM x 15

Min.1: 12-18 OH Lunges alt. 20/15kg Plate

Min.2: 3-6 strict TTB + 3-6 kipping TTB

Min.3: 2 Squat Snatch*

Scale as needed.
Your choice of weight. Again, technique is priority! Heavy and excellent!

Scoring:

Round.1: Total Reps OH Lunges

Round 2: Total Reps TTB (both strict and kipping. Mention strict reps to comments).

Round 3: Weight Snatches.