CrossFit Salzburg

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CrossFit-Salzburg

MOD 1914

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CrossFit Salzburg – Kurs

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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.

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