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 19.5 (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 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Weightlifting

Start 7:30am

1: Snatch Balance Complex

1 Squat Snatch

1 Snatch Balance
Add an Overhead Squat until you reach 60%

EMOM for 10 min. starting @30%

Then E2MOM for 10 min. building up in weight

2: Hang Snatch (7 x 3)

From the blocks

Starting point above knees

@75-85%

Every 2 min.

3: Snatch Pull (5 x 3 )

Heels down!

Every 90 sec.

@120%

4: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

– 300m run

– 10 Bar facing Burpees

– 10 Hang Power Snatches (42.5/30kg)

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