CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

30.01.2014 3D GYM MOD453

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Trainer Warmup 15 Min.

Skill: 3 Position Squat Snatch High Hang – Low Hang – From the Floor (20 Min.)

Competition: 10 Min to work up to a solid Complex weight. 60-70% 1RM SquatSnatch
then EMOM 7 Min. 3 Position Squat Snatch: High Hang – Low Hang – From the Floor

Fitness: 10 Min to work up to a solid Complex weight.

10 Min to work up to a solid Complex weight.
then EMOM 7 Min. 3 Position Power Snatch: High Hang – Low Hang – From the Floor

If you go Competition you need to be familiar with this terms. There will be no extra installing for this session by our Coaches!

Video shows 3 Pos. Snatch from Floor to hang, we go hang to floor!

WOD

Competition:

Amrap 9 Min.

5 TTB
5 HSPU
5 Squat Snatch 50/30kg TnG

Score: Reps. Scale weight if needed. Cannot increase weight supposed to be light and fast TnG.

Fitness:

5 TTB or Hanging Knee Raises
5 HSPU or “Yoga Dog Pushup”
5 Power Snatch 30/20kg

Score: Reps. Scale weight if needed. HSPU Spots prioritize for Competition.

Friendly Reminder:

For all athletes who signed up for Paleo Challenge VI. First of all thank you for participating.

May I please remind You to pay for the seminar  (€ 25,-) in the office before Seminar Start, this Friday 6:30pm. We do have a tight schedule for the Challenge and I want to make sure you guys don´t have to spend any extra time waiting. We should be done with the measurements by 8pm the latest! So be sharp and I See you Friday 6:30pm. Thanks for your compliance, Andi

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