Trainer Warmup 10 min.
Skill: Wendler Week 1
Deadlift: 5 x @65%, 5 x @75%, 5+ x @85% (based on 90 % of your 1 Rep Max.) (15 Min.)
e.g.: Max DL 200kg 90% 180kg: 5 x 117kg, 5 x 135kg, 5 x 153kg; Use your WodLog!
„BASELINE“
2 Rounds of:
500m Row
40 Squats
30 Situps no AbMat
20 Push Ups
10 PullUps
Rest as needed in between Rounds
Score: Time R1/R2
This will be done in Heats of 3. (If there are more than 12 Athletes in a class we might sub SDLHP 30/20kg for the Row.)
Samstag: Besuch aus Wien von CrossFit ACE
CrossFit ACE visting CrossFit Salzburg
Jo Neusser, Owner CrossFit Ace & 4th Place @ RBK CrossFit Championships 2012 crushing the Hero-Wod „WOOD“ in astonishing 16:19min!
httpv://youtu.be/2Q-XQuxaxkI
