CrossFit Salzburg – Kurs
BOOT CAMP
Metcon (8 Rounds for reps)
Murph Prep.
T.B.A. at the whiteboard.
Level 1: 13/25/38
Level 2: 10/20/30
Level 3: 8/16/24
Level 4: 6/12/18
Level 5: 4/8/12
Rx+: Wear a weightvest.
Score: Level of each round.
Weightlifting
Start 7:30 am
1: CFSJJJ Complex
– Clean
– Front Squat
– 3 x Jerk
20 min. for a max Complex
2: CJJ (8 x 1 )
– Clean
– 2 x Jerk
Ever 2 min.
80-90% of C&J
3: Clean Pull (5 x 3)
110-120% of max Clean
Dead stop at the floor