CrossFit Salzburg – Kurs
BOOT CAMP
Metcon (3 Rounds for reps)
In Teams of 2:
With a Running clock
10 Min. Max. Effort Row for Cal.
10 Min. Max. Effort Burpees over Rower
10 Min. Max. Effort Reps of DT DB or KB
22,5/15//15/10 or 24/16//16/12kg
Scale Weights as needed.
DT: 12 DL/9 HPC/6 JERKS
Scoring:
Round 1: Total Cal Row
Round 2: Total Burpees
Round 3: Total Reps of Dt (27Reps/Round)
Metcon (Distance)
T.B.A. @ the whiteboard.
Weightlifting
Start 7:45
1: CJJ
– Clean
– 2 x Jerk
20 min. for a heavy complex
2: Push Press
80-90% of 1RM
Every 2
3: Clean Pull (3 x 3)
Every 90 sec.
1st to the knees (2 sec. hold)
2nd to mid thigh (2 sec hold)
3rd all the way
4: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
