CrossFit Salzburg

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CrossFit-Salzburg

18.04.2013 3D GYM MOD349

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Trainer Warmup 15 Min. + 5 Min. Burgener Warmup

Skill: This is a Skill Session, Focus on Technique!

Competition: 5 Full Snatch, Touch and Go on the Minute for 7 Minutes, this should be performed @ 30-50%1RM. Focus on Technique Footwork, HighPull, whatever you find your lift needs to be improved. No Drops!

Fitness: 5 Hang Power Snatches, Dip and Drive on the Minute for 7 Minutes. Choose a light weight and look for excellent form to develop Bar Speed.

then

Competition: 2 Rounds for Time (TimeCap 20Min.)

50 KB Snatches 24/16kg, even proportioned (e.g 5Rounds 5r/5l)

75 DUBS, No Subs for DUBS

Run 800m ( twice the 400m track)

Score: TIME. Finish quick so you do have time left for your Goats.

Fitness:

 2 Rounds for Time (TimeCap 20Min.)

50 KB Swings 24/16kg scale as needed

50 DUBS or 150 Singles

Run 800m ( twice the 400m track)

Score: TIME. Finish quick so you do have time left for your Goats.

httpv://youtu.be/hVTYRjSDyC4

A letter to Olympic Weightlifting! Love it!

“This is what the clean and jerk looks like in training: you go into the gym and put a new personal record on the bar. You begin to pull the thing, and in the back of your mind there is a little fucking gremlin that convinces you it is too heavy. With style points, you just pick it up slowly into your hips, 
but you are too chickenshit to go under the bar.

A week goes by, and this time you make up your mind not to look like a nob-head. You get set, pull, finish hard and move under. No chance! The bar shoots your ass back about five feet, sending you crashing into the wall behind you. A few more crashes like this and you are likely to bring the whole damn gym down.
Another week goes by, and this time you pull it, finish hard, and receive it with your elbows up, 
but you fail to stand up.

Two more weeks go by, and this time you pull it, finish hard, receive it and stand up with a struggle. You are so excited at this point you begin to get dizzy, and as you try to jerk you have nothing left in you, so you just dump it off of you and collect yourself as you sit down.

Another week goes by and this time you clean the weight beautifully. You dip and drive the bar to lockout but fail to gain control in the split.

Another two weeks go by, and this time you clean it and jerk it like a champion. Your coach says, “Down,” and with a sense of pride you give the air a double fist pump. The last time you felt this good was when your girlfriend whispered vehemently in your ear, “You are an absolute god in bed.”

Now put on another kilo and do it all over again.
Weeks will eventually turn into months, months into years. Nevertheless, that is weightlifting.”

-Donny Shankle, From the CrossFit Journal

 

 

 

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