CROSSFIT SALZBURG CHRISTMAS PARTY.
Friday 19th of December in the Gym.
We´ll be having a fun WOD 17:00, 18:00 and 19:00h and chill out together with hot and cold beverages and food. Heatlists TBA.
Feel free to bring some of your favourite Paleo and Non-Paleo Cookies to share.
Looking forward spending a fun evening with our Community.
PALEO CHALLENGE VII TEAM EDITION, FINAL WEEK.
Friendly Reminder: Final Measurement for Individuals this Friday night 05.12.2014 17:00h-20:00h.
Group Captains please turn in Scoresheets with your total Group Score by Sunday 07.12.2014 20:00h.
Your Team Pic. is due until Wednesday 10am.
All documents please email to info@3d-praxis.at
Thanks for your cooperation.
Trainer Warm Up 15 Min.
Strength: Deadlift (20 Min)
Competition: 2 Deadlifts@ 85% EMOM x 10
Warm Up to a heavy double (10 Min.) then every Minute on the Minute 2 @85% of your 1 RM across. (If your 1Rm is @ 200 you´ll be using 170kg). Control your load up and down. Lift up quick and super slow controlled down on the forgotten lift. Tempo 1up:2down.
Fitness: 3 heavy and excellent Deadlifts EMOM x 10.
WOD
AMRAP 10 Min.
3-6-9-12-15…
KB Swings 32/24//24/16kg
HSPU or HR Push Ups.
Find a Partner of your strength level (share 1 Kettlebell if needed) and chase each other through this AMRAP. Make every Rep. count.
Score: Reps.
German Throwdown 2014 Videos:
Congratulations Bekki making the finals in this highly competitive event and finishing in an outstanding 10th place. We are proud having an elite CrossFitter like you in our Box.
On the men´s site, Andi finished 45th overall. Regarding making the qualification just now, he proved belonging to this Elite Group. Well Done!
