CrossFit Salzburg – Kurs
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%