CrossFit Salzburg – Kurs

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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