CrossFit Salzburg

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CrossFit-Salzburg

MOD 1836

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CrossFit Salzburg – Kurs

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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

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