CrossFit Salzburg

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CrossFit-Salzburg

02.01.2013 3D GYM MOD434

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FRIENDLY REMINDER: 2014 Class Hours are active Now. Check Out “KURSZEITEN”

After all the Celebrating and Holiday it is Time to come back to work. We do have some pretty neat Events coming up in 2014.
CrossFit Salzburg CHAMPIONS DAY VI (CFSBG MEMBERS ONLY) in March, then CHAMPIONS DAY VII (Open) in June and our Main EVENT THIS Year “THE AUSTRIAN CHAMPIONS DAY 2014” a 2 day Competition (with online qualifications) hosted in the Convention Center Salzburg October 11th and 12th. So Competitors Snap yourself back to Sweat and hard work it’ll be worth it, I can Tell! We will raise the Bar a Little higher by Time to get you Guys ready.
By the Way, if you Ate and drank Foods during holidays you usually wouldn’t PALEO CHALLENGE VI is coming up January 25th. Stay tuned for more Information about that. Til that don’t Count the Days make the Days count…
HAVE Fun Leaving it all in the Gym.
Power Greetz from Florida.
Andi, HeadCoach CFSBG

Trainer Warmup Plus Movement. Installing. 20 Min.

Then Competition (CFM WOD)

6 Minute AMRAP
5 Deadlift 100kg/70kg
10 Burpees over the bar
50 Double unders

Rest 4 minutes

6 Minute AMRAP
4 Hang squat cleans 60/40kg
8 HSPUs

Rest 4 Minutes

6 Minute AMRAP
2 Power snatch 50/30kg
2 C2B Pull ups
4 Power snatch 50/30kg
4 C2B Pull ups
6 Power snatch 50/30kg
6 C2B Pull ups
Etc.

Score: Reps of each AMRAP. DO NOT EXTEND WEIGHTS IT IS SUPPOSED TO BE LIGHT WEIGHTS TO MOVE QUICKLY. Cannot drop the Bar.

Fitness
6 Minute AMRAP
5 Deadlift 70/50kg
10 Burpees over the bar
20 Double Unders Or 50 Singles

Rest 4 minutes

6 Minute AMRAP
6 Hang Power cleans 40/20kg
8 HSPUs Or HR PUSHUPS

Rest 4 Minutes

6 Minute AMRAP
2 Power snatch 30/20kg
2 Pull ups
4 Power snatch
4 Pull ups
6 Power snatch
6 Pull ups
Etc.
Score: Reps of each AMRAP. DO NOT EXTEND WEIGHTS IT IS SUPPOSED TO BE LIGHT WEIGHTS TO MOVE QUICKLY.

NEW YEARS DAY AT REEBOK CROSSFIT MIAMI BEACH. SOMETING LIKE HILDALGO…

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Lisa found her rolemodel here.

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