CrossFit Salzburg – Kurs

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BOOT CAMP

Metcon (No Measure)

Run 1 Mile (with a weightvest)

800m Med Ball Run 20 lbs.

400m Farmer‘s Carry 2×24/16kg

155m D-Ball Carry or Double Plate Carry 20/15kg

Run 1 Mile

No Time Cap.

Weightlifting

Start 7:30 am

1: Snatch Balance Complex

1 Squat Snatch

1 Snatch Balance
EMOM10 starting @30% up to 75%

E2MOM x 5 for weight

2: Hang Snatch (10 x 3)

From the blocks (plates) @80-85%

Every 2 min.

3: Snatch Pull (5 x 3)