CrossFit Salzburg

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CrossFit-Salzburg

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CrossFit Salzburg – Kurs

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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

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