CrossFit Salzburg

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CrossFit-Salzburg

MOD 2043

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CrossFit Salzburg – Kurs

View Public Whiteboard

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#

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