CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 min. trainer´s choice.
GAMEDAY
You will not have a judge for this wod.
This time the Hspu show up at the end of the wod.
As we saw last week the width of your hands are crucial to meet the standards.
Therefor mark your width of hands.
https://youtu.be/UNobmdSjB58
1: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
2: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
3: CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
4: CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Hand-Release Push-ups
Boys 14-15 – 95# Deadlift + 14# Wall-Ball
Boys 16-17 – 135# Deadlift + 14# Wall-Ball
Girls 14-15 – 65# Deadlift + 10# Wall-Ball
Girls 16-17 – 95# Deadlift + 10# Wall-Ball
STRENGTH
1: Push Press (5 x 5 @ 75-80% across every 2 min.)
2: Seated Strict Shoulder Press ( 4 x 8 across ahap. every 2 min. DB/KB)
Sitting on a box. Strict Shoulder Press.
3: Lean Away Lateral Raise (3 x 10 ahap (l+r.) every 2 min)
Lean away Lateral Raise. DB
