CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. WOD Prep.
QUALITY WOD
Metcon (No Measure)
Not for Time:
21 Bench Press @ 70%
21 Strict CTB Pull-Ups or strict Pull Ups
25 Medball Sit-Ups (20/14)
15 Bench Press @ 70%
15 Strict CTB Pull-Ups or strict Pull Ups
25 Medball Sit-Ups (20/14)
9 Bench Press @ 70%
9 Strict CTB Pull-Ups or strict Pull Ups
25 Medball Sit-Ups (20/14)
Time Cap: 20 min.
Use Bands for strict Pull Ups if needed.
If you are not capable of Medball GHD Situps do regular MedBall Situps.
Remember this wod is not for time but quality in mechanics.
advanced athletes go for MB GHD Sit-ups.
COOL DOWN
Stretch out with remaining time.
Lifting Weights
CrossFit Open 2019 “FRIDAY NIGHTLIGHTS”
1: Back Squat (10×1)
20 Min Warm Up
Every 1:30
5 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
If it feels good add 1%, then
10 x 1 @ 91% every 1:30
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
: Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes
