CrossFit Salzburg

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CrossFit-Salzburg

12.03.2013 3D GYM MOD323

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CrossFit Salzburg Open Journal 13.1

As true as it sounds, -make every rep count, make every second count-, as true it is in Competition.

In evidence, 1 rep more or less makes up to a 1.559 Places up or down (e.g. 150Reps to 151 Reps.) one second faster @ the tiebreaker brakes a 321 places gap worldwide.
If you feel there is more in your tank let it out. See John (Video) finishing his Wod, by quenching out his gas and timing it perfectly.
This final completed Rep. makes a 300+ Places difference. Well Done!

RUDI #77 is in an excellent condition right now, proving his Fitness @ 13th Place in Europe (Masters Division).

Best Women Individual: Bekki ranked 302 (Europe) and John Men Individual ranked 314 in Europe after 13.1.

httpv://youtu.be/9HBSsEyP22w

Keep up the good work CrossFit Salzburg. This was 13.1. and 4 WODS to go.  Remember it´s all about Improving, meaning being stronger than yesterday, so “Make every Rep and every Second count”.

-Andi

Back to work

Trainer warmup 10 Min.

Skill: Rxd:Front Squats use Racks 3-3-3, warm up to 3 heavy Reps and work them across 3 Sets. Rest as needed (Time Cap: 15 Min.)

Scaled: Front Squats, no Racks 5 Sets of 5 increase Weight remaining excellent form.

then Rxd (if you do have a 100+kg Front Squat and a 70+kg Push Press this one is for you! If not do the scaled version! Period!)

5 Min Amrap:

3 Push Press 60/40kg

6 Front Squats 60/40kg

9 Pull Ups

Rest 3 Min.

5 Min Amrap:

9 Pull Ups

6 Front Squats 60/40kg

3 Push Press 60/40kg

No Drops!!!, Score: Total Reps.

Scaled:

5 Min Amrap:

3 Push Press 35/20kg

6 Front Squats 35/20kg

9 Pull Ups @ most difficult progression

Rest 3 Min.

5 Min Amrap:

9 Pull Ups @ most difficult progression

6 Front Squats 35/20kg

3 Push Press 35/20kg

No Drops!!!, Score: Total Reps.

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