CrossFit Salzburg – Kurs
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.