CrossFit Salzburg – Kurs

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

Weightlifting

Session is all about technique!

Do not sacrifice technique for weight!

(15 min. Session)

Snatch Balance (4-4-4-4)

Warm Up then 4 x 4 across.

Light weight, excellent technique.

No Dip, pull yourself under the Bar.

Approx. @ 40- 50% 1RM Snatch.

Weightlifting

Snatch (1-1-1-1-1)

Competition Full Squat Snatch. climbing to a heavy Rep.

If you are not familiar yet with Squat Snatch, Power Snatch is fine.

WOD

Metcon (AMRAP – Reps)

EMOM x 16

Min.1: Row 20/15//15/12 Cal.

Min.2: 1 Squat Snatch/ 3 Power Snatch

Min.3: Max Reps. Muscle Ups/ Ring Push Ups

Min.4: Rest
You choose the weight for the Snatch.

Goal: Maintain good technique under metabolic stressed conditions at all movements.

Score: Total Reps. of Muscle Ups/Ring Push Ups.