CrossFit Salzburg

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CrossFit-Salzburg

13.08.2013 3D GYM MOD428

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Trainer Warmup 10 Min. Get those Shoulders and Hamstrings ready!

We are on a tight schedule today so be sharp!

Skill/Strength: Bench Press 20 Min.

Competition: Warmup then 5-5-5-5-3-2-2-1 (takes about 15 Min.)(70%-75%-80%-85%) Rest exactly 90 sec. in between Rounds! Work in teams of 2-3!

Fitness: Warmup then 8-8-8-5-5 work up to heavy 5s. Rest as needed.

then Deadlift and Pistol warmup 5 Min.

Competition:

5 Rounds of:

5 Deadlifts 160/100kg

5 one legged Squats left 16/8kg KB

5 one legged Squats right 16/8kg KB

Fitness:

5 Rounds of:

5 Deadlifts 100/60kg scale as needed

5 one legged Squats left at most difficult progression

5 one legged Squats right 

Time Cap 15 Min.

Competition and Fitness: For every 5kg off the rxd weight add 1 Rep to the Deadlift. e.g.:  Female Fitness chooses 40 kg for the WOD add 4 Reps (40-60=20:5=4 Reps) You take 9 Reps (5+4Reps.) per Round on the Deadlift. Pick a weight that gives you a chance on making the TimeCap!!! We might run out of weights so be prepared to complete this WOD in Teams.

We definitely need to take this into consideration for the next vacation…

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