CrossFit Salzburg

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CrossFit-Salzburg

02.10.2014 3D GYM MOD621

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ACD 2014: FINALS EVENT 3 RELEASED.

Trainer Warm Up 15 Min.

Skill: Clean Complex of Power Clean+ Hang Squat Clean (10 Min.)

3-3-3-3

Warm Up then do 3 Complexes unbroken. This is not a 3RM Test. Focus on technique and Bar Speed. The Bar should never rest in transition.

“WOD”

EMOM 21 Min.

Min 1: Row 20/15//15/12 Cal.

Min 2: 10 alternating Pistols.

Min 3: 1 heavy Squat Clean/ 3 medium Squat Cleans

Competitors go for weighted Pistols. Your choice of weight for Squat Cleans. Beginners may do Power Clean + Front Squat.

Score: Cal./Reps.(+weight)/weight



 

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