CrossFit Salzburg

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CrossFit-Salzburg

MOD 1812

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CrossFit Salzburg – Kurs

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CrossFit Open 2019 “CAFFEINE & KILOS”

1: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

2: Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

3: Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

4: Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Weightlifting

Start 7:30 warmed up and ready to go!

1: Snatch Complex JCW (1 x 1)

1 Snatch Pull

1 Hang Power Snatch

1 Squat Snatch
20 min. Session

2: Squat Snatch (10 x 1)

Every 90 Sec.

@ 85-95%

3: Snatch Pull (5 x 5)

Every 90 Sec.

@110-120%

4: Metcon (AMRAP – Reps)

AMRAP 7:

2-4-6-8-…

– Overhead Squat

– Handstand Push-Ups
Rx weights: 60/40kg

Scaling for HSPU:

Deficit Push-Ups

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