Trainer warmup 10 Min.
Strength: Bench Press (15 min.)
Competition: Warmup then Benchmark: Bodyweight Bench Press max. Rep. Test. Shoot for 15+ Reps.
Rest 3 Min. and Retest!
Score: Reps.: Attempt1 and Attempt2
Fitness: Warmup then Benchmark: Bench Press 15RM Test. Choose a weight you can handle close to 15 Reps.or above.
Rest 3 Min. and Retest!
Score: Weight of Attempt1 and Attempt2
then
4 Rounds of
6 Front Squats 70/50kg
12 Over Bar Sprawls
40 Dubs
Score: Time, Time Cap: 15 Min. No Drops!
4 Rounds of
6 Front Squats 50/30kg
12 Over Bar Sprawls
20 Dubs or 80 Singles
Score: Time, Time Cap: 15 Min.
Ca$hout: 50 Toes2Bar or Hanging Knee Raises TimeCap: 10Min.
CONGRATULATIONS BEKKI
Finishing TOP 20 in the Italian Throwdown. (18th Place!)
Picture shows CrossFit Salzburg´s „BEKKS“ next to 2013 CrossFit Games Competitor Valley´s Girl „BEKKS“.
Improve your Mechanics on CrossFit Foundational Movements. I highly recommend this chance of working in a small group with our -Competition Prove Coach „BEKKS“- (Rebekka) especially to everyone new to CrossFit. The Skills you learn in this 2:30 hours seminar are actually unbuyable. (€ 25,- only) Only 9 Spots available. Sign up on the Gym Board to save your Spot. Head Coach Andi