CrossFit Salzburg

Physiotherapie | Training | Sport


16.09.2014 3D GYM MOD609


Trainer warm Up 15 Min.

Strength: Complex of 3 Press + 3 Push Press + 3 Jerks (15 Min.)

Competition/Fitness: work up to a heavy complex. then

3 Rounds of this S2OH Complex across. Rest as needed


WOD: (16 Min.)

A: 6 Min. AMRAP of:

9 S2OH 61/42,5/42,5/25kg

12 Box Jump Overs 24″/20″ 

 Rest 4 Min.

B: 6 Min. AMRAP of:

9 HSPU /HR Push Up

12 KB Snatch*/KB Swing 32/24//24/16kg

Score: Reps of each Amrap. e.g. 84/84

Scale weights as needed. Beginners go for HR Push Ups and KB Swings instead of Snatches.

*12 Snatches 6 r./6l. alternate as needed.

(Coaches: If class is crowded split class in 2 Groups. Group A Starts at  A, Group B at B, Rest 4 Min. then Switch)

Klokov shares his knowledge with Again Faster. New Line KLOKOVD Barbells and Plates.

Once again thank you Again Faster for supplying THE AUSTRIAN CHAMPIONS DAY with Again Faster Gear. We could´t run this event without your help!


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