CrossFit Salzburg – Kurs

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BOOT CAMP

Metcon (Time)

„HAPPY BIRTHDAY IRMI”

T3, FT:

400m Farmer‘s Carry 32/24//24/16kg

63 Ring Dips

63 Clean & Jerks

400m Farmer‘s Carry 32/24//24/16kg

45 Ring Dips

45 Clean & Jerks

400m Farmer‘s Carry 32/24//24/16kg

27 Ring Dips

27 Clean & Jerks

Weights: 60/40//40/25kg

Rx+: strict Ring Dips, 70/45,5kg

Time Cap: 35 min.

Weightlifting

Start 7:30am

1: Snatch Balance Complex

1 Squat Snatch

1 Snatch Balance
EMOM10 starting @30% up to 75%

Then:

E2MOM x 5 for weight

2: Hang Snatch + Snatch (10 x 2)

1 Hang Snatch + 1 Snatch
Every 2 min.

3: Metcon (Time)

For Time:

5 – 4 – 3 – 2 – 1

– Squat Snatch

– Deficit HSPU
Time Cap: 15 min.

Squat Snatch @80-85%