CrossFit Salzburg – Kurs

GAMEDAY

Open Athletes, congratulations on successfully competing in the 2016 Open. We, your coaches, are proud of your performances. Many personal highlights aswell as setbacks. Those setbacks will make you stronger. Analyze your performances, sort your weaknesses and know your strength to comeback even stronger for 17.1.

We will award the „Top 3 Podium Finishers“ of each category of our „CrossFit Salzburg Leaderboard“ this saturday @ 10 am. (If you can´t make it this saturday you will be awarded at your next visit).

Today we will offer a make up wod for Open athletes who have already done 16.5 last week. If you insist on redoing it… go for it ; )

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

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Metcon (Time)

MAKE UP WOD (2016 Open Athletes Only)

Mainsite160301

9-15-21 reps for time of:

Row for calories

Power Snatches 50/35/40/25kg

No Time Cap.!

Scale weights as needed.

Use remaining time of class for goat work.