CrossFit Salzburg – Kurs
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