CrossFit Salzburg

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CrossFit-Salzburg

22.08.2014 3D GYM MOD592

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UPDATE “THE BEACH -MONDSEE”

Due to bad weather conditions we decided to postpone “THE BEACH- MONDSEE” to September 6th. Schedule Details TBA.

If you already signed up, your registration is still valid. However, if the new date does not work for you, please take your name from the list. Thank You!


 

“FRIDAY IS GAMEDAY”

Gameday Warm Up

Walk through S.O.P.

Indi Warm Up

Gameday Huddle feat. “The Black Pearl”

3-2-1- Unleash the Beast

ACD QUALI 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 on your 60 Deadlifts. 
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. (Burpees don´t count as Reps.)
e.g.: You are 5 Clean & Jerks short when the Time Cap expires. Your Score is: 20:05 Min.
See Video for Movement Standards:


“MEET OUR COMMUNITY”
Marcel Hirscher, CFSBG ATHLETE.
Occupation: World Champion.
Marcel, Box Jump.

Marcel, Box Jump. Tomorrow he is heading to Argentina for preseason kickoff.

Thank You Marcel for your trust and for being part of our CrossFit Community.
You are the role model for every sports(wo)men in the country and all around the globe.
Can´t wait to have you back in the gym. It is always something special working out side to side with a world champion! 
All the best for your preseason kickoff in Argentina. Do Your Be(a)st!
We will be with you in our thoughts. 
Have a safe and sound flight.
Your CrossFit Salzburg Family!
“QUOTE OF THE WEEK”
 >>>”Der Ted Ligety ist in Europa Weltmeister geworden, es muss auch umgekehrt gehen.”<<< Marcel im laola1 interview

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