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Components
High-Hang Clean
Hang Clean
Clean
Metcon
Bench Press
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
ZOOM LIVE WOD
Date
Workout
MOD 1495 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
Pumping Iron
17:00 Kurs
18:00 Kurs
Gymnastics
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
MOD 1495
Warm-up
Get moving, mobility, then spend great effort on progressions.
WEIGHTLIFTING
This Session is all about technique. Do not care to much about weight. Care about bar path and quickly pulling under as progressions vary.
1: High-Hang Clean (EMOM X 5 @ 50-60%)
2: Hang Clean (EMOM X 4 @ 60-70%)
3: Clean (EMOM X 3 @ 70-80%)
Clean
WOD
Metcon (Time)
21-15-9
Squat clean 60/40//40/25kg
Box Jumps 60/50cm
Time Cap.: 12 min.
PUMPING IRON
1: Bench Press (6 x 5 @ 75-85%)
Bench Press
Warm up to weight for working sets, then 6 x 5 across . Every 2:30 min.
25 min Session.
2: Metcon (No Measure)
Emom x 20
1. 8-12 single leg dbl. KB Deadlifts
2. 10-15 Preacher Curls DB
3. 8-12 dbl. KB russian Swings
4. 10-15 1 arm Ring rows.
5. 8-12 MB Bear Hug Situps.
Alternate leg on 1, alternate arm on 4 after each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 15, February 2018
Male Clients
1
Daniel
Angerer
17:00 Kurs
5 x 1 @ 60 kg
2
Michael
Leisch
18:00 Kurs
5 x 1 @ 50 kg
3
Markus
Becker
06:00 Kurs
5 x 1 @ 40 kg
4
Paul
Schwab
06:00 Kurs
5 x 1 @ 30 kg
Female Clients
1
Brittany
Power
17:00 Kurs
5 x 1 @ 60 kg
2
Andrea
König
17:00 Kurs
5 x 1 @ 25 kg
2
Irmgard
Reiter
06:00 Kurs
5 x 1 @ 25 kg
3
Nina
Budija
Gymnastics
5 x 1 @ 20 kg
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