CrossFit Salzburg – Kurs
BOOT CAMP
Metcon (Time)
In Teams of 2 With a Time Cap of 30 Min.
„NINA 30″
Buy In: 1 Round Buddy Carry (255m)
Then
-100 Deadlifts
While Partner synchronizes HR. Push Ups
-30 synchronized Burpees
-100 Power Cleans
While Partner synchronizes TTB
-21 synchronized Burpees
-100 Front Squats
While Partner hangs on Rig
-15 synchronized Burpees
Weights: 61/42,5//42,5/25kg
Rx+:70/47,5kg
Weightlifting
Start 7:30 am
Warm up to 50% of 1 RM Snatch
1: Squat Snatch
10 x 3 starting @ 50% and working up in small weight steps each set
Every 2 min.
Singles (maximum 10 sec. pause)
2: Metcon (AMRAP – Reps)
AMRAP15:
– 5 RMU
– 4 Squat Snatch @75%
Rx+:
– strict RMU
– Squat Snatch @ #185
3: Snatch Pull (5 x 3)
Every 90 sec.
