CrossFit Salzburg

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CrossFit-Salzburg

18.08.2014 3D GYM MOD588

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ANNOUNCING: THE AUSTRIAN CHAMPIONS DAY 2014

2 WODS DOWN 1 TO GO!

Qualifier WOD3: “4 TO THE FLOOR”

For Time:
60 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Shoulders To Overhead
10 Clean & Jerks
!EMOM 5 Burpees!

Weights: 

Male Individual; 60kg
Female Individual: 40kg
Male Masters: 50kg
Female Masters: 30kg
Score: Time
Time Cap.: 20 Min.
Description:
Start the clock and work off the prescribed Reps.
Every Minute on the minute you do 5 Burpees.
e.g.: you get 40 Deads when the clock hits 1 Minute, you immediately do 5 Burpees and continue with Deadlifts until you complete all 60.
When you are done with Deadlifts you go for 40 Hang Power Cleans while you still do 5 Burpees every minute on the minute.
All the way down to 10 Clean & Jerks. As soon as you complete your 10th Clean & Jerk this Workout is over.
Score: Time.
However if you cannot complete all reps. within the Time Cap of 20 Minutes you will be penalized by 1 second for each missed Rep.
e.g.: You are 5 Clean & Jerks short when the Time Cap expires. Your Score is: 20:05 Min.
See Video for Movement Standards:

FRIENDLY REMINDER: REGISTERED ATHLETES PLEASE SIGN UP FOR YOUR HEATS.

HOURS WHEN DROPPING THE BAR IS PERMITTED:
Friday 22.08.2014 5pm & 6pm
Saturday 23.08.2014 Extra Quali WOD Hours from 8:30- 10:00 am
Next we are heading to Mondsee for “THE BEACH” on Saturday 23.08.2014
Gym Will be open 8am- 10am only!

Schedule for “THE BEACH”:

11:00- 13:00h “THE BEACH WOD” Sign up for your heat in the gym.
13:00-14:30h BBQ
15:00- 18:00h Beach Volley Ball, Stand Up Paddle Board.
Looking froward spending a day at the beach with our CrossFit Salzburg Community.

Trainer warm Up 15 Min.

Skill: TGU, 15 Min to work up to a 3RM. (both sides)

then

WOD

In teams of 2 (only 1 athlete works at a time, each athletes completes a full round!)

AMRAP 20 Min. of:

2 Bar Muscle Ups/ 2 Wall Walks

15 KB Swings 32/24//24/16kg

100m Med Ball* Run 10/6kg

*The Med Ball never touches the floor, if it does 10 Burpee Penalty immediately, for both Partners.

Score: Time. 



 

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