CrossFit Salzburg

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CrossFit-Salzburg

MOD 1733

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CrossFit Salzburg – Kurs

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BOOT CAMP

“BOOTCAMP đŸŽ± ” (Time)

For Time:

10 Burpees

Run 255m

10 Burpees

20 Push-Ups

Run 255m

10 Burpees

20 Push-Ups

40 Lunges weighted Med Ball 20/14lbs.

Run 255m

10 Burpees

20 Push-Ups

40 Lunges weighted Med Ball 20/14lbs.

60 Sit-Ups weighted Med Ball 20/14lbs.

Run 255m

10 Burpees

20 Push-Ups

40 Lunges weighted Med Ball 20/14lbs.

60 Sit-Ups weighted Med Ball 20/14lbs.

100 Air Squats weighted Med Ball 20/14lbs.

Run 255m

Time Cap: 35 min.

Wear a weight vest for all movements or carry a medball on the run!

Weightlifting

Metcon (No Measure)

JCW BARBELL CLUB

Complex 1.:

Lift off (hold)+

Pull (mid thigh Pause)+

Hang Muscle Snatch+

Drop Snatch+

Sots Press+

2 OHS +

Squat Snatch

30-35-40-45-50% every 2 min.

Complex 2.:

Snatch Pull (Pause knee) +

Hang Power Snatch +

Snatch Balance (Drop)+

Snatch Push Press+

OHS+

Squat Snatch

60-65-70-75% every 2:30min.

Complex 3.:

Lift off (Pause) +

Squat Snatch+

Snatch Balance

80-85-90-90/95% every 2:30min.

Weightlifting:

Squat Snatch Singles for 10 min.

Strength:

5×3 Snatch Deads (Pause knee) @120% every 90 seconds.

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