CrossFit Salzburg – Kurs
CrossFit Open 2019 „CAFFEINE & KILOS“
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
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 (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
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
Weightlifting
Start 7:30 warmed up and ready
1: Snatch Complex JCW
1 Snatch Pull
1 Hang Power Snatch
1 Squat Snatch
Start @30%
EMOM10 up to 75% of max Snatch
then E2MOM for 5 sets
20 min. Session
2: Squat Snatch (10 x 1)
Ascending weight
1 Lift every 90 sec.
15 min. Session
3: Snatch Pull (5 x 3)
Heels down!
Every 90 sec.
4: Metcon (AMRAP – Reps)
AMRAP12:
– 10 Thruster (52,5kg/35kg)
– 15/12 cal Row
