CrossFit Salzburg – Kurs
BOOT CAMP
Metcon (Time)
In teams of 2
500m Farmer’s walk 24/16kg (2 x big lap)
Then:
3 rounds * each athlete.
10 Burpee box jump overs
400/350m Row
400m run
Then
500m Farmer’s walk 24/16kg (2 x big lap)
*You go, i go, through each movement
Farmer’s walk together
40 min. Time Cap.
Rx+: Wear a weight vest!
Weightlifting
Start 7:30 warmed up and ready
1: Clean & Jerk Complex Cody Anderson
– Clean
-Jerk
-Jerk
– Clean
– Jerk
20 min. to build a heavy complex
2: Push Jerk (10 x 2)
Every 90 sec.
3: Clean Pull (5 x 5)
Heels down!
@110-115%
