CrossFit Salzburg

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CrossFit-Salzburg

12.08.2014 3D GYM MOD585

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INFO: CHAMPIONS DAY 2014 REGISTERED ATHLETES ONLY!

Since Quali WOD 2 and WOD 3 (maybe) requires dropping the Barbell, we installed special hours for Competitors when dropping Barbells is permitted.

QUALI WOD 2.

This Weeks Hours “Barbell Dropping” is permitted @:

Thursday 14.08. @ 5pm class and 6 pm class.

Friday 15.08. Holiday Gym is Closed

Saturday 16.08. @ 10 am class.

QUALI WOD 3

“Barbell Dropping” permitted @:

Friday 22.08. @5 pm and 6 pm class.

Saturday 23.08. @ 10 am class.

You definitely may do the WOD during regular classes, however dropping the Barbell is not acceptable then.

Make your plans, and please sign up in the gym for your heat. 

This is true for registered Athletes only!

Thank you for your cooperation!

Andi


 

Trainer Warm Up 15 Min.

Strength: Front Squat (20 Min)

Competition/Fitness: warm up then across 7-7-7-7-7 Front Squats. Use Racks, Work in teams.

WOD

6 Rounds for Time  of:

7 Hang Power Cleans 60/40//40/25kg

5 Front Squats 60/40//40/25kg

then 

30 Box Jumps 60/50cm

Score: Time, Time Cap: 12 Min. Absolutely No Drops!


 

Going all out on the row. Brandon Cunningham (Firefighter) setting a New World Record @ 500m Row.

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