CrossFit Salzburg

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CrossFit-Salzburg

29.10.2013 3D GYM MOD391

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CHAMP DAY V PREP. WEEK

Important: All Judges who volunteered for Champ Day, first of all thank you for volunteering. Second, I expect you to do the announced WODS prior to Saturday yourself. Only then you will get a feeling for the movements and where an athlete might look for shortcuts. I do this myself whenever I volunteer for Judging a Competition and it works very well. Therefor we only need to brief you for those little details on Saturday. Remember you are the most important part for a successful Champions Day. We the judges are in charge that athletes do meet the same standards, only then a Competition is fair and fun. Good Reps + very little “NO REPS”=Great Scores=Happy Athletes! Thanks for your Cooperation! Head Coach Andi

Trainer warmup 15 Min.

Strength: Bear Complex (20 Min.)

Competition/Fitness: Warmup 10 Min. then 10 EMOM 3 Bear Complexes medium weight and excellent. Work in teams of 2.

then

Competition:

AMRAP 8 Min.

3 DL 140/90kg

3 HSPU

6 DL 140/90kg

6 HSPU

9 DL 140/90kg

9 HSPU

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Score: Reps. Do not drop the Bar. It´s a No Rep!

Fitness: AMRAP 8 Min.

3 DL 100/60kg scale as needed

3 Over Bar Sprawls

6 DL 100/60kg

6 Over Bar Sprawls

9 DL 100/60kg

9 Over Bar Sprawls

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Score: Reps: No Drops!

Ca$hout: Milk your Goats for 10 Min.


 

 

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