CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

29.03.2013 3D GYM MOD336

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“Friday is Gameday”

Gameday Warmup.

Walk through S.O.P.!

httpv://youtu.be/hLlqAnr_U9Y

3-2-1-Lift and Jerrrkkkk

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled Version:

Men: 42,5/ 30 /17kg

Ladies: 30/17/12 kg

Pick your weight!

Sub Toes 2 Bar most difficult Progression

Pick Your Progression: Knees 2 Elbows, Hanging Leg Raises, V-Ups;

If you are not competing in the Open you cannot drop the Bar in this Workout!

Watch the Pros, Holmberg and Spealler go head 2 head.

httpv://youtu.be/hq9_jFQzTLc

 

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