CrossFit Salzburg – Kurs
BOOT CAMP
Metcon (AMRAP – Rounds and Reps)
T.B.A. @ the Whiteboard.
In Teams of 2:
2 Rounds of:
50 Cal Row
50 C2B // Pull Ups
Then Run 400m
2 Rounds of:
50 Wallballs 20/14 lbs
50 alt. DB Snatch 22,5/15//15/10kg
Then Run 400m
2 Rounds of:
50 Burpees
50 Goblet Squats
RX+: Wear a weightvest
Weightlifting
Start 7:30 am
Warm up to 50% of max Snatch until 7:45 am
1: 3 Position Snatch
Pockets, Knees, Floor;
Every 90 sec. x 6 starting @50% up to 75%
Then:
E2MOM x 5 climbing in weight
2: Metcon (Time)
10 – 8 – 6 – 4 – 2
– Squat Snatch
– strict deficit HSPU
Time Cap: 15 min.
Weights:
50% – 60% – 70% – 80% – 90% of max Snatch
3: Snatch Pull (5 x 3)
Singles