Trainer Warmup 10 Min.!
Skill: Oly Complex: BOL WOD 2: Squat Clean-Hang Squat Clean-Front Squat-Jerk
Competition: 10 Min to Work up to a heavy weight. Excellent Mechanics. Cannot drop the Bar.
Fitness: 10 Min. to work up to a moderate weight. Focus on mechanics not weight!!!
then
7 Min. EMOM. 1 Complex. Choose weights wisely. around 80 Percent of Skill Session.
then
Competition
12 Min. EMOM
Odd: 20 WallBalls 10/6 to 10ft target
Even 12 Pullups
Score: Total Reps.: (max. Score:192Reps.)
Fitness:
12 Min. EMOM
Odd: 15 WallBalls 10kg/6kg to 10ft target
Even: 8 Pullups
Score: Total Reps.: (max. Score:138Reps.) Scale weights as needed. Use bands if necessary.
“Paleo Challenge VI” Registration is live. Sign up on the Gym Board.
30 day measurable, observable Results. (Headtrainer CrossFit Salzburg, Clemens)
Day 1:
DAY 1
Day 30: measurable, observable, results. (- 4,2% Bodyfat, – 10 cm waist, Picture evidence.)
Day 30
YOU CAN DO IT TOO! SIGN UP IN THE GYM or EMAIL info@3d-praxis.at
