CrossFit Salzburg – Kurs
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