CrossFit Salzburg – Kurs
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
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.
Competition Full Squat Snatch. climbing to a heavy Rep.
If you are not familiar yet with Squat Snatch, Power Snatch is fine.
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
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.