CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

30 min. Trainer´s choice.

GAMEDAY

In 2 months we are heading back into the Open series 2019.

Pick either one and storm through for time.

It is either 1 or 2 no scaling options, just like in the open.

In case you find holes in your fitness, you got another 2 months for improvement.

1: Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

2: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

COOL DOWN

Lifting Weights

Back Squat (6,4,3,2)

Front Squat (3×5 )