CrossFit Salzburg

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CrossFit-Salzburg

04.02.2014 3D GYM MOD456

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DOUBLE UNDER SEMINAR this Saturday (08.02.2014).

Few Spots available. Sign up in the Gym. I will give you a Double Under Success Guarantee after Bekki´s (aka BEKKS) Coaching! (You will be able to do at least 1 Double Under after attending this workshop and get plenty of exercises for mastering it.)

Haven´t seen anybody in Europe, that can catch up with Bekks on Double Unders. See yourself. (Video)
Take this opportunity being coached by our Battle Of London 2014 Competitor, “BEKKS”.

BEKKS in Lane 28 or better look for the most efficient Double Unders, that is BEKKS.

Trainer warmup 10 Min.

Skill: 1Front Squat + 1Thruster (20 Min.)

Competition: 10 min to work up to a heavy double. then EMOM 5: 1 Front Squat + 1 Thruster. 70-80% of 2RM Thruster. This is not a 2RM Test! Supposed to be a Prep. for the WOD.

Fitness: 10 min to work up to a heavy double. then EMOM 5: 1 Front Squat + 1 Thruster.  Excellent Form! Supposed to be a Prep. for the WOD.

then

WOD “Open Prep.”(19 Min.)

AMRAP 5 MIN then AMRAP 4 MIN and finally AMRAP 3 Min of. :

50 DUBS Buy In
5 Thrusters 60/40kg
5 C2B

Rest 2 Min. after each Amrap.

Score: Reps. Scale weights as needed.

Fitness:

AMRAP 5 MIN then AMRAP 4 MIN and finally AMRAP 3 Min of. :

25 DUBS or 75 Singles Buy In
5 Thrusters 40/20kg
5 C2B or Pullups

Rest 2 Min. after each Amrap.

Score: Reps. Scale weights as needed.

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