CrossFit Salzburg

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CrossFit-Salzburg

18.10.2012 3D GYM MOD239

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Trainer Warmup 10 Min.

Skill: “Milk Your Goat” for 10 minutes on the Minute. (reasonable number of Reps, depending on Progression Difficulty)
DU, PullUp 😉 in case tuesdays “100” are still on your mind, Muscle Up, Ring Dip…
If You do not have a Goat, Rest 10 Minutes!

10 Min. Warmup and Installing of the “Bear Complex”!

“The Bear Complex”
Work in teams of 2, Your Partner is judging your Reps.
An Excellent Test of Strength and Endurance!
5 Rounds of 7 Reps
This is one Rep:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Do that for 7 times for one Round. Do not let the bar rest at any time during the round.
Do 5 Rounds working up to your max.

Score: Weight of each Round: W/W/W/W/W

Fight for Your Salmon:
httpv://youtu.be/CVS1UfCfxlU

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