CrossFit Salzburg – Kurs

View Public Whiteboard

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