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)

Snatch Complex:

0:00 – 9:30min: Warmup

9:30 – 20:00 min.:

Every 90 sec. x 7

1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch.
Description:

Warm up to one heavy complex. When the clock hits 9:30 min. your Coach will start the timer and you´ll hit 1 successful complex every 90 seconds. Climbing is fine, not mandatory. Be heavy and excellent on all 7 Rounds. Work in teams.

(20 min. session)

If you aren´t capable of Squat Snatches yet, do 1 power Snatch + 1 Hang Power Snatch + OHS + 1 Power Snatch + OHS and try to connect them over the course.

WOD

Metcon (AMRAP – Reps)

7 Rounds of:

odd min.: 18/15//15/12 Cal. Row.

even min.: max Reps. alternating 1 -arm Thrusters. KB 24/16//16/12kg

Score: Total reps. of thrusters.

Scale weights and Calories as needed.

(14 or 15 min. session)
If class is crowded. Build 2 Groups. Group 1 starts at 0:00min., Group 2 starts at 01:00min.

May use Dumbbells.