CrossFit Salzburg

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CrossFit-Salzburg

06.06.2013 3D GYM MOD380

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Champions Day IV Registration Closes Friday 07.06.2013 8pm. We do have only a few spots remaining. Safe yours now.

Again we do have 2 categories: Competition and Fitness. I can tell that everybody can do the Fitness Class, I promise! It will only make you better, no need to be scared! For all you Ninjas out there, Competition Class is the right choice for you. (Need to be able to master Benchmark Wods as rx´d). Can´t wait to kick this one of. Event 2 is completely out of the box, something we haven´t even nearly done so far. It took us some Vitamin B to get permission for it. It is fun and you will kick your ass if you miss it! -Andi

Champ Day Prep.:

Trainer warmup 10Min. + Burgener warmup

Skill: Power Clean, Power Snatch;

Competition: 15 Min. to work up to your 3RM Power Clean and perform 3-3-3-3-3. Reps need to be touch and go, no regrip at any time. No Drops. Rest exactly 60 seconds. Work in teams.

then 

15 Min. to work up to your 3RM Power Snatch and perform 3-3-3-3-3.. Reps need to be touch and go, no regrip at any time. No Drops. Work in teams.

Fitness: 15 Min. to work up to a heavy triple Hang Power Clean and perform 3-3-3-3-3. Reps. need to be touch and go, no regrip at any time. No Drops. Work in teams

then 

15 Min. to work up to a heavy triple Hang Power Snatch and perform 3-3-3-3-3. Reps need to be touch and go, no regrip at any time. No Drops. Work in teams.

then

Tabata BOX JUMP 24″/20″

Score: Total Reps.

Simply Love this Episode!

So girls can´t lift heavy, ha?

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