TIP FOR A CROSSMAS GIFT: GIVING REAL FITNESS TO YOUR SWEETHEARTS.
1 MONTH CrossFit TRYOUT VOUCHER available in our Office. (€ 99,-)
Trainer Warmup 10 Min.
Strength/Skill: Thruster/Muscle Up
Competition: 20 Min. to work up to a heavy Triple Thrusters from the Rack. No Drops. Control your load. Cannot Rest between Reps. Have to be consecutive unbroken Reps. After each Round work on your Muscle up.
Fitness:
20 Min. to work up to a heavy Triple Thrusters from the Rack. No Drops. Control your load. Cannot Rest between Reps. Have to be consecutive unbroken Reps. After each Round work on your Muscle up you may use bands or simply from the floor (watch video).
then Competition and Fitness
Air Force
20 Thrusters 42,5/30kg//30/20kg (RX+ TOP GUN 50kg)
20 Sumo deadlift high pull
20 Push jerk
20 Overhead squats
20 Front squats
On Top Of Every Minute 4 Burpees
Score: Time. TimeCap. 15 Min. (RX + only if you scored 75kg+ on your 3 Rep Thruster)
If Video doesn´t show click here
http://youtu.be/Uwtcm2juTDQ
If Video doesn´t show click here
http://youtu.be/eJoQ0GM2zQs