CrossFit Salzburg

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CrossFit-Salzburg

05.12.2013 3D GYM MOD417

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Warmup: 15 Min.

Run and Row 3 Min.

then

3 Rounds of:

L.O.G. Tip Toes

10 OHS PVC

10 KB Swings light

L.O.G. Spider Walk

+ Clean and Jerk Install.

Skill: Clean & Jerk (20 Min.)

Competition: 1 Squat Clean & Jerk on the minute for 12 minutes. heavy and excellent. no more than 75%1RM!

Fitness: 1 Power Clean+1 Front Squat+ 1 Jerk. moderate weight focus on technique only!!!

Competition:

16 Min. OTM

odd: KB Swings 32/24kg

even: HSPU (Abmat)

How it works: You pick the number of Reps. for the movements. The Goal is to hit that number EMOM. e.g.: 12 KB Swings and 10 HSPU. Remember it´s not 1 Round it is 8 Rounds per movement. Cannot scale the HSPU. If  Class is crowded, work in teams, A starts at Swings, B at HSPU.

Score: Total Reps on Swings/HSPU e.g.: 96/80

Fitness:

16 Min. OTM

odd: KB Swings 24/16kg

even: clapping Pushups//HR Pushup///Lady Pushup

Score: Reps., scale weights as needed. scale movement as rx´d.

YOUNGSTERS WOD 3 TURNS THE GYM UPSIDE DOWN.

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She is coming back…

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