CrossFit Salzburg – Kurs
BOOT CAMP
„BOOTCAMP đ± “ (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.
