CrossFit Salzburg – Kurs
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
