CrossFit Salzburg

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CrossFit-Salzburg

18.02.2014 3D GYM MOD466

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Warmup: (15 Min.)

3 Rounds not for time:

30 sec. Handstand Hold
20 Good Mornings PVC Pipe
10 Cal Row.
5 Tip Toes

Skill: Deadlift/Weighted Pullup (25 Min.)

Competition: Warmup then EMOM 14 Min.

odd: 5 DL 140/90kg. TnG, do not Pump n´Go!
even: 5 Weighted Pullups. You choose KB weight 32-8kg. Don´t have to be unbroken.

Fitness: Warmup then EMOM 14 Min.

odd: 5 DL 100/60kg scale as needed
even: 5 Pullups.

Open Prep.

“OMG”

21-15-9

DL 100/70kg
Pull ups

Score: Time. Time Cap.: 7 Min.

Fitness:

21-15-9

DL 70/50kg
Pull ups (No Bands! Go for Jumping Pullups.)

Score: Time. Time Cap.: 7 Min.

CFSBG at CF Rosenheim Opening 2.o 15:30h Heat. Alex R., Gregor, Andi, Hansi;

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