CrossFit Salzburg

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CrossFit-Salzburg

12.06.2013 3D GYM MOD384

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Announcing Champions Day IV Event 3

Event 3: “SHOWDOWN AT THE BAR”

Mens Champions:

For Time:

3 Rounds of
5 Power Cleans 80kg
30 Double Unders

Deload the Bar to 60kg

3 Rounds of
5 Power Snatches 60kg
20 Double Unders
Deload the Bar to 40kg

3 Rounds of
5 Overhead Squats 40kg
10 Double Unders

Scoring: There is a 12 Minute Timecap. Time is your score. If you can´t finish the Workout, you will get a 1 Second penalty for every Rep. you miss. e.g. 12 Minutes exceed and you are short of 10 Double Unders your score would be 12:10min. BTW: The first Rep. on the Overhead Squats may be Squat Snatched!

Ladies Champions:

For Time:

3 Rounds of
5 Power Cleans 55kg
30 Double Unders

Deload the Bar to 40kg

3 Rounds of
5 Power Snatches 40kg
20 Double Unders

Deload the Bar to 25kg

3 Rounds of
5 Overhead Squats 25kg
10 Double Unders

Mens Fitness:

For Time:

3 Rounds of
5 Power Cleans 60kg
30 Double Unders or 90 Singles

Deload the Bar to 45kg

3 Rounds of
5 Power Snatches 45kg
20 Double Unders or 60 Singles

Deload the Bar to 30kg

3 Rounds of
5 Overhead Squats 30kg
10 Double Unders or 30 Singles

Ladies Fitness

For Time:

3 Rounds of
5 Power Cleans 37kg
30 Double Unders or 90 Singles

Deload the Bar to 27kg

3 Rounds of
5 Power Snatches 27kg
20 Double Unders or Single Unders

Deload the Bar to 17kg

3 Rounds of
5 Overhead Squats 17kg
10 Double  Unders or 30 Singles

Make sure to watch the entire Video for Standards of Performance.

“WEEKLY TEAM FITNESS CHALLENGE”

Start where you are. Use what you have. Do what you can.” – Arthur Ashe

Danke Chris ; ) Du hast recht ungefähr so sieht das tatsächlich aus! ; )) Ich mach Dir ein Foto beim nächsten mal.

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