CrossFit Salzburg

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CrossFit-Salzburg

MOD 1794

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CrossFit Salzburg – Kurs

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BIRTHDAY WOD.

There will be a BBQ after the WOD, sponsored by Robert Strohmaier honorably, to celebrate his 50´s birthday.

Skip breakfast ; )

Strohmaier´s 50´s (Time)

“STROHMAIER´s 50´s”

In teams of 2:

50 Burpees

50 Pull Ups

50 Deadlifts

50 Toes To Bar

50 lateral Burpees over Bar

50 Wall Balls

50 Clean & Jerks

50 Burpee Bar Muscle Ups

Weights:

Rx: 60/40

Scaled: 40/25 (60% 1 RM CJ)

Rx+: 50/50kg

Time Cap: 30 min.

Weightlifting

1: Snatch Position Complex

– Snatch

– Low hang Snatch

– High hang Snatch

– Overhead Squat
20 min. to work up to a max complex

2: Squat Snatch (10 x 2)

Singles @80-90%

Every 1:30

15 min.

3: Snatch Pull (5 x 3)

Every 1:30

at 115% of max Snatch

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