CrossFit Salzburg – Kurs

View Public Whiteboard

BOOT CAMP

Metcon (AMRAP – Reps)

“SURVIVAL DUO/TRIO”

In teams of 2 or 3 athletes

AMRAP 30 min. of the following team event:

-50 Hang Power Clean 70/50//50/35kg

*while Partner hangs from Pull Up Bar or Rope.

-75 Ring Dips

*while Partner Front Racks Bar

-100 KB Swings 32/24//24/16kg

*while Partner Holds support on Rings

-max. double Unders with remaining time.

*while Partner holds 400/300//300/200 Watt on the Ass Bike.
Score: Total Dubs.

Weightlifting

Start at 8 am!

Warm up to working weights

15 minutes

Squat Snatch (7 x 4)

Every 2:00

@75-80%

TnG Reps

Snatch Balance Complex (1 x 1)

1 Squat Snatch

2 Snatch Balance
Scaling for Snatch Balance:

1 Push Press/Jerk + 2 OHS