CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Warm Up.

STRENGTH

4: Deadlift (12 min. to establish a 1RM)

GAMEDAY

Treat it like an Open WOD.

Choose either one and storm through for as many reps as possible.

1: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

2: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

3: CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

Lifting Weights

Push Cycle 3/3

Push Jerks

15 min. General Warm Up

10 min. specific Warm Up (work up to 80-90% of 1RM PJ)

1: Push Jerk (10 x 3)

@80-90% of 1RM PJ

Keep good tecnique and also be concentrated when re-racking the Bar on your shoulders

Every 2:30 min.