CrossFit Salzburg

Physiotherapie | Training | Sport


11.08.2014 3D GYM MOD584



WOD 2: „R´n´B“

All Categories For Total Score:
0:00- 1:00 min. Row for Calories.
1:00- 6:30 min. establish Max. Weight for Complex of: 1 Snatch+ 1 Hang Snatch + 1 Overhead Squat
6:30- 8:00 min. Row for Calories.
Total Score: Calories + Weight x 3 + Calories
Set A Timer And Start Rowing 60 sec. For Calories. (Score: Calories)
Then Establish A Max Weight For The Following Complex.
1 Snatch From The Floor+ 1 Hang Snatch + 1 Overhead Squat.
Any Style Of Snatch Is Acceptable. You Cannot Rest The Bar On The Ground In Between This Complex.
Only 2,5 Kg Increments Are Acceptable. e.g.: 60kg, 62.5kg, 65kg, 67.5kg, ….90kg, 92,5kg….
You May Take As Many Attempts As You Like. Only Your Heaviest Succesfull Complex Will Be Scored.
This Weight Will Be Multiplied By 3. (Score: Max. Weight x 3)
Please See Video For Movement Standards.
When The Clock Hits 6:30min. Pick Up The Handle And Row Another 90 Sec. For Calories. (Score: Calories)
Your Total Score Will Be The Sum Of Your Calories Plus Max. Weight X 3 Of The Complex.
e.g.: Row 48 Cal + Complex: 92,5kg X 3 (277,5) + Row 46 Cal.
Total Score: 371,5
Video: Description + Movement Standards

Trainer Warm Up 15 Min.

Skill: 10 Min of Handstand to Handstand walk, Practise.
Part A:
EMOM 10 Min:
odd: 20/15//15/12 Cal. ROW 
even: HSPU 12/10//10/7 as rx´d or athlete´s choice!
Rest 3 Min.
Part B:
EMOM 10 Min.
odd: 30 S2OH 42,5/30//30/17kg
even: Rest*
*if you don’t Hit 30 Reps. do 1 TUCK JUMP (video) Penalty for every missed Rep. in the Rest Time.
Scale movements and weights as needed. (HS HOLD for time instead of HSPU). Absolutely No Drops!

MAX WALTER, Winner of Quali WOD 1 . 8:57 Min.

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