CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1761

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CrossFit Salzburg – Kurs

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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

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