CrossFit Salzburg

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CrossFit-Salzburg

26.06.2014 3D GYM MOD553

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TOP 10 DEADLIEST SHIPS DISASTERS continued…

CROSSFIT SALZBURG “ROWING MARATHON”.

Saturday June 28th, Offshore: 8am sharp!

Unsinkable Captains on the Cruise: CPT Mandi Jung, CPT Ben Noffz, CPT Niki Selner, CPT Andi Loidl, CPT Tom Landertinger, CPT Rudi Landertinger, CPT Andi Diwald;

If you are great-hearted to take on a never-ending 42.195m ride there is 1 more seat open. Sign up in the Gym.

Captains pick your ship this friday and check it for seaworthiness. You may aswell brand it. I will definitely give mine a name since we will be close friends for a couple of hours.

Saturdays we meet 7:30am sharp and go offshore 8am sharp. “Klar, soweit…?”  

Trainer Warm Up 15 Min.

Skill: Clean Complex: HANG SQUAT CLEAN-POWER CLEAN-SQUAT CLEAN (15 Min.)

Competition/Fitness: EMOM 10 Min. You choose the load

then

WOD (16-22Min.)

2 Rounds

10 Clean & Jerks 60/40kg//40/22kg

20 C2B or PullUps

30 Russian KB Swings 32/24kg//24/16kg

40 Double Unders or 100 Singles

Rest 4 Minutes between Rounds

There is a 6 Minute Time Cap for each Round. Each Round is an Allout Sprint.

Score: Time of each Round.

Jason is giving us some useful Tips for Saturday! Thanks Jason!


 

 

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