CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

30 min. WOD Prep.

QUALITY WOD

Metcon (No Measure)

Rotating stations “On the 1:30” x 18:00 (Twice through):

Station #1 – 1:00 Moderate Row/Bike/Ski/Run

Station #2 – 10 Thrusters light weight + 10 CTB Pull-Ups or Pull Ups.

Station #3 – 1:00 Moderate Row/Bike/Ski/Run

Station #4 – 10 Overhead Squats light weight + 3-5 Bar MU or 3-5 Burpee C2B

Station #5 – 1:00 Moderate Row/Bike/Ski/Run

Station #6 – 10 Deadlifts light weight + 10 alt. DB Hang CJ light weight.
light weight = 30-40% of max weight.

CrossFit Open 2019 “FRIDAY NIGHTLIGHTS”

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

open : CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Lifting Weights

Overhead Squat (1×1)

15 Min Warm Up + Mobility

Every 1:30

Set 1 10 @ bar

Set 2 10 @ 30%

Set 3 8 @ 40%

Set 4 5 @ 50%

Set 5 3 @ 60%

Set 6 3 @ 75%

Set 7 1 @ 85%

Set 8-10 ALL IN

5 min rest

then

5×1 paused (30sec.) OHS @ bottom @ 60% of 1 RM every 2:30

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