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)

3 sets of 3-Position Snatch at 70% of 1RM

Pos. 1: High Hang, “pockets”

Pos. 2: Hang, “knees”

Pos. 3: Floor
(Comp. Train Courtesy)

15 min session.

Work in teams.

WOD

Metcon (Time)

(Competitors: In a 12 min. window complete the following)

For time:

15 KB Swings 32/24//24/16kg

15 HR Push Ups*

15 Hang Snatches 50/35//40/25kg

15 KB Swings 32/24//24/16kg

15 HR Push Ups*

15 Hang Cleans 50/35//40/25

15 KB Swings 32/24//24/16kg

15 HR Push Ups*

15 Jerks 50/35//40/25

Time Cap.: 12 min.

Scale as needed
*Push Ups: Thighs and knees off the ground at all times. Chest to deck.

Cannot Drop the bar, a drop is a No Rep.

(Do not mix weights, like heavy KB, light BB. The Open won´t let you either.)

Metcon (AMRAP – Reps)

(Competitors only)

with the reminder of the 12 min. complete as many bar muscle ups as possible.
Bar muscle ups on the Rigs in the back only! Share spots as needed!

(Save your grip, don´t rip!)