CrossFit Salzburg – Kurs
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
