CrossFit Salzburg

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CrossFit-Salzburg

25.03.2013 3D GYM MOD332

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13.3 is down. What this taught us? Right! “ACCURACY! ” by Definition:
Accuracy – The ability to control movement in a given direction or at a given intensity. 
If a Workout asks for as high as 150 Reps of one movement you definitely do not want to ad any extra Reps!

Let´s move on to 13.4 with accuracy on our mind. Stay focused we are waiting for 2 Big Ones still to come. 

Trainer Warmup 10 Min.

Skill: Bench Press 3 x ME @ MEN 100% Bodyweight/LADIES  75%Bodyweight. (Shoot for @ least 15 Reps per Round) Rest as needed. Time Cap: 15 Min. Score: Reps.

Scaled: 3 X ME PUSH UPS (Shoot for @ least 15 Reps per Round) Rest as needed. Time Cap: 15 Min. Score: Reps.

then

For time:

75 Pullups
EMOM beginning on the first minute (1:00 on the clock) perform 7 PushUps

Rest exactly 2 minutes. Yes, You have to Rest!

For time:

75 Lateral Burpees
EMOM beginning on the first minute (1:00 on the clock) perform 3 Toes 2 Bar

Notes: Both of these pieces have a 9 minute time cap. 20 minutes running clock. Burpees should be performed with a lateral jump over the barbell or parallets.

Scaled:

For time:

50 Pullups Use bands if needed, light
EMOM beginning on the first minute (1:00 on the clock) perform 3 Push Ups

Rest exactly 2 minutes.

For time:
50 Burpees

EMOM beginning on the first minute (1:00 on the clock) perform 5 Situps 

Notes: Both of these pieces have a 9 minute time cap. 

A dignified WOD to dedicate our brand new Rogue Rigs. We now offer 36 PullUp Spots.Thanks to all Volunteers helping building them up on a Sunday!!! One great Community, this is! Thank You! Andi

Sunday 25.03.2013, 2 pm Setting up new Rigs for our Box.

Congratulations to Gerry Breymann! Swarco Raiders beat JCL Graz Giants in an AFL Opener 31:21 (Breymanns defense shuts out the Giants until the very last Quarter). At the Age of 39 he still participates @ the highest level in Europe. Keep up the good work Gerry!

Gerry taking a Viking down.

Got this message today. We Thank You Gerry for being a great Inspiration for all of us!

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