CrossFit Salzburg – Kurs

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BOOT CAMP

Metcon (AMRAP – Rounds and Reps)

T.B.A. on the whiteboard.

👟

CA$HOUT

Metcon (AMRAP – Reps)

For Time:

WHOLE TEAM EFFORT.

🐇🥚🐣

10 Min. Time Cap.😊

Weightlifting

Start 7:30 warmed up and ready

1: Clean & Jerk Complex Cody Anderson

– Clean

-Jerk

-Jerk

– Clean

– Jerk
20 min. Session

Work up to a max set

2: Squat Clean (10 x 1)

Start at your last weight from the complex and build up in weight

3: Metcon (Time)

“Muscle-Up C&J Ladder”

5 – 4 – 3 – 2 – 1 Clean & Jerk

5 BMU between Sets
Weights: 70-75-80-85-90% of C&J

TC: 10 min.

4: Clean Pull (5 x 3)

@110-120% of max Clean

Dead stop at the bottom