CrossFit Salzburg

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CrossFit-Salzburg

23.01.2014 3D GYM MOD448

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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 1

Day 30: measurable, observable, results. (- 4,2% Bodyfat, – 10 cm waist, Picture evidence.)

Day 30

Day 30

YOU CAN DO IT TOO! SIGN UP IN THE GYM or EMAIL info@3d-praxis.at 

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