CrossFit Salzburg

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CrossFit-Salzburg

14.03.2013 3D GYM MOD325

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Open WOD 13.2 announced @ night 2 pm “Austrian Time”. Watch it Live

Trainer Warmup 10 Min.

SKILL: Gymnastics

EMOM 14 Min.

Odd Min.: Toes2Bar (most difficult Progression)

Even Min.: lateral Push Ups (most difficult progression)

Pick a reasonable number of Reps and work across. Rxd 5-7, scaled 3-5, Ninjas 7+;

then

Barbell Complex, Work in Teams of 2 (Time Cap: 20 Min)

5 Rounds of 5 Reps:

1 Rep consists of:
1 Hang Power Clean + 1 Stationary Lunge right (Front Rack) +
1 Hang Power Clean + 1 Stationary Lunge left. (Front Rack)

Score: Weight

Do not let go of the Bar @ any time until 5 Reps of the Complex are completed. Rest as needed between Rounds.
Place the Bar after the last Lunge, DO NOT DROP THE BAR!

httpv://youtu.be/tdWrZ8UPRbg

 

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