CrossFit Salzburg – Kurs

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BOOT CAMP

Metcon (AMRAP – Reps)

In teams of 2,

AMRAP 30 min. of:

2-4-6-8-10-12-14-16-18-20-22-24-26-28-30….

-Toes To Bar

-Weighted Box Step Overs

-Thrusters (same objects as BSO)

*Every 3 minutes both partners perform 10//7 synchro Burpees.

Weights: 2×22,5kg/2x15kg DB or 2×24/2×16//2×16/2x8kgKB
You may wear a weightvest…

Split reps among partners as you like.

Every 3 minutes perform 10 synchronized Burpees wit your partner.(@min. 3,6,9,12,15,18,21,24,27)

Weightlifting

Snatch Complex JCW 1

1 Lift off (3 sec. hold)

1 Pull (3 sec. pause mid thigh)

1 Hang Muscle Snatch

1 Drop Snatch (stay in bottom position)

1 Sots Press

2 Overhead Squats

1 Squat Snatch
@ 30 – 35 – 40 – 45 -50%

2 minutes / lift

Snatch Complex JCW 2

1 Pull (3 sec. pause at knees)

1 Hang Power Snatch

1 Snatch Balance

1 Snatch Push Press

1 Overhead Squat

1 Squat Snatch
@ 60 – 65 – 70 – 75%

2:30/lift

Snatch Complex JCW 3

1 Squat Snatch (3 sec. pause at knees)

1 Snatch Balance
@ 80 – 85 – 90 – 90 to 95%

2 minutes / lift

Squat Snatch

10 minutes to build up to a heavy Snatch

Snatch Grip Deadlift

@ 110 to 120%

Pause at knees

1:30/lift