CrossFit Salzburg – Kurs

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BOOT CAMP

Metcon (AMRAP – Rounds and Reps)

MURPH PREP.

T.B.A. at the whiteboard.

Weightlifting

Start 7:30 am

1: Snatch Balance Complex

1 Squat Snatch

1 Snatch Balance
EMOM10 starting at 35% up to 75% then…

E2MOM x 5 for weight

Add an OHS up to 60%

2: 3 Position Snatch (5 x 1)

Pockets, Knees, Floor;
@75-85%

Every 2 min.

3: Snatch Pull (5 x 5)

Every 90 sec.

Singles

4: Metcon (AMRAP – Reps)

AMRAP 7:

3 – 6 – 9 – 12 – …

– OHS (60/40//40/30)

– HSPU
Scale HSPU to Pike Push-Ups