CrossFit Salzburg – Kurs
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)
