CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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BOOT CAMP

1: Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 8 MIn.

8 GTOH PLATE synchro 20/15//15/10kg

16 TTB

16 Burpees to Plate

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN.

8 1-arm Snatch alt 22,5/15//15/10kg

16 Pull Ups

16 Goblet Knee Touchdowns

Rx+: 32/14KB

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Min.

8 DB Box Step Overs 22,5/15/15/10kg or 24/16//16/12 KB

8 Burpee Box Jumps 60/50cm.

Rx+32/24KB

Weightlifting

Start 7:30am

1: Clean + FS + Jerk

– Squat Clean

– Front Squat

– Jerk
Work up to 60% then every 2 Minutes x 7 for weight

2: Hang Clean (7 x 2)

May be Squat or Power or mixed.

You may work up in weight.

Every 2 min.

3: Clean Pull (5 x 3)

110% of max Clean

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