CrossFit Salzburg – Kurs

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 (1-1-1-1-1-1-1-1-1 EMOMx9 see chart below.)

Waveloading:

Min1: 75% 1RM

Min2: 80% 1RM

Min3: 85% 1RM

Min4: 75% 1RM

Min5: 80% 1RM

Min6: 85% 1RM

Min7: 75% 1RM

Min8: 80% 1RM

Min9: 85% 1RM

(19 min. session.)

e.g.: Your 1RM Squat Snatch is 90 kg. 67.5/72/76.5/67.5/72/76.5/67.5/72/76.5.

Goal: Hit every attempt with excellence. Do not exceed weight structure!

quickly warm up to 80% 1RM. (10 min.)

At the coaches call start wave loading every minute on the minute.

Work in teams of 2 (find a match.)

(19 min. session.)

WOD

Metcon (Time)

For Time:

50 SDLHP

40 Burpees over bar

30 Power Snatches

20 Squat Clean

10 C2B

80 Air Squats

Time Cap: 15 min.

Weights: 42,5/30//30/17kg

Scale weights as needed.
If you are using an empty bar, go mid-shin @ SDLHP.