CrossFit Salzburg

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CrossFit-Salzburg

08.10.2013 3D GYM MOD377

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Trainer Warmup 10 Min.

Skill//Strength: Plate Squats/Plate Pistols//Snatch Grip Deadlifts 20 Min.

Competition: 5 Rounds, Rest as needed

1a: Work up to a heavy 5 RM of Snatch Grip Deadlifts

1b: 10 alternating Plate Pistols 5kg-10kg

Fitness: 5 Rounds, Rest as needed

1a: Work up to a moderate 5 RM of Snatch Grip Deadlifts or Classic Deadlifts

1b: 10 Plate Squats 5kg-10kg

then

Competition:

Buy In 45 Toes To Bar (Rocktober”Newcomer” Knees To Elbows)

then

3 Rounds of

15 Deadlifts  80/50kg

15 BackSquats 80/50kg

Score: Time, Time Cap: 20 Min. Deload and load the Bar for DLs and BS. Do not drop the Bar. May Use Racks for the BS! Scale weights as needed. Cannot Rest the Bar on the Rack during the 15 Reps. BS. (Rocktober Event2 will feel pretty much like that. The Burpee Box Jumps will burn away your Legs. The 80kg DL sounds light but it won´t be in the middle of this Wod. This Wod is nasty do not underestimate the weights nor the Newcomer weights!!!) 

Fitness:

Buy In 45 TTB or Hanging Knee Raises

15 Deadlifts 60/40kg

15 BackSquats 40/20kg

Score: Time, Time Cap. 20 Min. Deload and load the Bar for DLs and BS.

If we run short in weights, that will be the last time! We are awaiting a load of bumpers from these guys…

 

 

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