CrossFit Salzburg – Kurs
BOOT CAMP
Metcon (Time)
„5K ROWPH“
For Time,
In teams of 2:
Station A:
5K ROW
Station B:
100 Pull Ups
200 Push Ups
300 AirSquats
Time Cap: 25 minutes.
Rx+: Wear a vest
Description.
Both Partners work at the same time while Partner A works on the 5K Row Partner B works on the „Murph“ Part.
On the minute they switch then Partner A works on the Murph part while B gets on the rower.
The workout is finished when both tasks are completed.
As soon as they complete one station then both partners work on the remaining task and switch whenever they want to.
Weightlifting
Warm up to 80% of 1RM Snatch
Squat Snatch
@80% of 1RM Snatch
TNG Reps
2:00/lift
Snatch Balance
Start @60% of 1RM Snatch and progressively work your way up to a heavy double
2:00/lift
