CrossFit Salzburg

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CrossFit-Salzburg

04.12.2014 3D GYM MOD666

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FRIENDLY REMINDER: WEIGHTLIFTING SEMINAR with BEN.

There is one more spot open for the weightlifting seminar this Saturday 12am. First come first serve. Sign up on the Gym Board.

May I ask all registrants to please pay the registration fee € 15,-in advance. Your reservation is valid by payment only. (Ben accepts only 6 athletes per session to guarantee you maximum quality of coaching. It would be sad to waste 1 spot by people not showing up. Thanks for your cooperation.)


 

Trainer warm Up 15 Min.

Skill: BEAR COMPLEX (10Min.)

10 Min. to build up to a heavy and excellent Bear Complex. No Drops, Control your load up and down. A Drop is a No Rep. in the Bear Complex.

“WOD”

“BEAR CLAW”

With a running clock:

0-2 Min.: 3 Bear Complex 61/42,5//42,5/30kg

max. effort Ring Muscle Ups* with the remaining time.

2-4 Min.: Rest (Group B)

4-6 Min.: 3 Bear Complex 61/42,5//42,5/30kg

max. effort Ring Muscle Ups with the remaining time.

6-8 Min.: Rest (Group B)

8-10 Min.: 3 Bear Complex 61/42,5//42,5/30kg

max. effort Ring Muscle Ups with the remaining time.

10-12 Min.: Rest (Group B)

12-14 Min.: 3 Bear Complex 61/42,5//42,5/30kg

max. effort Ring Muscle Ups with the remaining time.

14-16 Min.: Rest (Group B)

16-18 Min.: 3 Bear Complex 61/42,5//42,5/30kg

max. effort Ring Muscle Ups with the remaining time.

18-20 Min.: Rest (Group B)

*sub. for Ring Muscle Ups are C2B or Pull Ups. If you can do Pull Ups go for C2B even if you are doing singles!

Score: Reps. of Muscle Ups/Pull Ups. All Bear Complexes need to be consecutive the bar cannot Rest on the ground or be dropped at any time.

(Coaches: if class is crowded divide class in GroupA and Group B.)


 

Inspirational Muscle Ups at the GTD2014 Male Top Heat F14.5.

ANDI @ GTD2014 F14.1 (Picture Courtesy by YANNICK MEHL)

IF YOU ARE STILL LOOKING PRETTY DURING A WOD YOU AREN`T PUSHING HARD ENOUGH...

IF YOU ARE STILL LOOKING PRETTY DURING A WOD YOU AREN`T PUSHING HARD ENOUGH…

 

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