CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

20.08.2013 3D GYM MOD432

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Trainer Warmup 10 Min.

Skill: Bear Complex Preparation 20 Min.

Competition:
3 Rounds
1a. Barbell Walkouts 30 sec. at Supramax. Weight
1b. Barbell Yoga 30 sec. at light weight 30% of 1RM
then Warm up for 1st Round of Bear Complex

Fitness: 20 Min. work on 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Jerk. start at an empty bar and add weight after each Round until you reach the weight for Round 1. In the WOD You will then have to move it over 5 Complexes with no rest, take this into consideration for your starting weight.

then
Competition /Fitness

“The BearComplex”
5 Rounds of 5 Complexes.
Rest as needed

Time Cap: 25 Min. Cannot Rest the Bar or drop the Bar on the floor at any time , If you drop it no score for that Round, yes even if it is your last rep of the complex!. Pick a weight you can handle up and down!!! Competition Crave for Squat Clean Thruster to Back Thruster.

Score: Weight/Round

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