CrossFit Salzburg

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CrossFit-Salzburg

27.06.2013 3D GYM MOD395

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Champions Day IV Highlight Video Event3


Trainer Warmup + Burgener Warmup 15 Min.

Skill: Hang Squat Snatch

Competition: 15 Min. to work up to a heavy Hang Squat Snatch. No Drops. Everytime you drop the Bar, a Globo Gym signs a members. (The Kittie motivation did not work, which I understand…)

Fitness: 15 Min to work on Hang Power Snatch+Overhead Squat Triples.

then

Competition: Amrap 12 Min.

Hang Squat Snatch 42,5/30kg

Everytime you place the Bar on the floor do 1 Chest to Bar Pullup, the second time 2 C2B, the third time 3 C2B and so on.

Score: Reps. Hang Squat Snatches

Fitness: Amrap 12 Min.

Hang Power Snatch + OHS 30/20 scale as needed

Everytime you take a break do 1 Pullup, the second break 2 Pullups, the third break 3 …..

In case you get in a situation like this on vacation or wherever you might need smart self defense…

 

 

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