CrossFit Salzburg

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CrossFit-Salzburg

01.09.2014 3D GYM MOD598

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ANNOUNCING: “THE BEACH MONDSEE 06.09.2014”

This Saturday we will be heading to Mondsee for “The Beach” @ Seegasthof Weisse Taube . The gym will be closed on Saturday.

Weather looks good so far, a sunny 23° saturday, to spend a day at the beach with our CrossFit Salzburg Community.

Cover Charge including BBQ, WOD, BVB, SUP. € 25,- to be paid at the Seegasthof Weisse Taube.

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Schedule:

Beach opens 9:00h @ Seegasthof Weisse Taube

WOD 11:00h-13:00h Please sign up for your heat in the Gym.

BBQ 13:00h-14:30h

Beach VolleyBall and Stand Up Paddle 15:00h-18:00h


 

Trainer Warm Up 10 Min.!

Skill: Hand Stand Walk Practise for 10 Min.

or

See your Coach for Movement Installing “Kettlebell Hell”.

WOD (27 Min.)

“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest. 

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 32/24kg (use a dumbbell if needed)
Women: 24/16kg (use a dumbbell if needed)

Scale weights as needed!


NO EXCUSES – BOX JUMPS. 


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