CrossFit Salzburg – Kurs

GAMEDAY

You will have a judge for this WOD.

2 Heats, whereas Heat 1 judges Heat 2 and the other way around.

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of “CINDY”

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

WOD

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Weight Progressions:

60/40kg

85/60kg

100/70kg

125/85kg

140/90kg

165/100kg

Scale weights as needed.

Fitness: ad 5kg each Round starting at 60/40 kg (or scale starting weight as needed)

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Both hands need to be on the bar when the Bar is brought back to the ground for a Rep to count. Anything else is a No Rep!

Box Jump:

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.