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Components
Metcon
Metcon
SNATCH, HEAVY CONSISTENCY
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
ZOOM LIVE WOD
Date
Workout
MOD 1904 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
17:00 Kurs
18:00 Kurs
WEIGHTLIFTING
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (17/5)
Workout
MOD 1904
Warm-up
25 Min Warm Up
Work up to working weights.
CORE STRENGTH
1: Metcon (Weight)
OTM x 10
Odd: 5 strict weighted Pull Ups
Even: 5 heavy deadlifts @ 80- 85%
include weight of strict pull ups to notes.
weight on your feet Kettlebell.
BEAST BUILDER
Metcon (Time)
"Death Race Row"
5 Rounds:
15/12//12/10 Calorie Row
10 Burpees over Rower
Time Cap: 12 Min.
Weightlifting
Empty Barbell:
-Barbell Yoga
-Pulling Path
-Transition Footwork
-Pulling under the bar mechanics
-Drop Snatch
20 mIn.
SNATCH, HEAVY CONSISTENCY (10 x 1 on the 90´s)
5 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.
Goal: Hit 100% of your lifts!
(30 min. session)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 11, June 2019
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
180 kg
20kg PU
2
Tobias
Bromma
17:00 Kurs
145 kg
12kg PU
3
Markus
Bichler
18:00 Kurs
130 kg
4
Andreas
Myrberg
17:00 Kurs
120 kg
8kg KB pullups
5
Felix
Riffelsberger
07:00 Kurs
110 kg
set 1 & 2 8KG KB
6
Markus
Kendlbacher
07:00 Kurs
109.5 kg
100kg dl/9,6kg(8;8;8;12:12)
7
Robert
Oberst
06:00 Kurs
97 kg
DL 85kg, Pull 12kg
8
Philipp
Sporer
07:00 Kurs
16 kg
9
Michael
Mayer
07:00 Kurs
8 kg
10
Benjamin
Moser
18:00 Kurs
115 kg
11
Manfred
Schütze
17:00 Kurs
100 kg
8 Kg KB
12
Matthias
Rawa
18:00 Kurs
90 kg
90 DL / 8 SPU
13
Thao
Nguyen
07:00 Kurs
88 kg
8kg PU, 80kg DL (4xPU)
14
David
Moosantl
17:00 Kurs
80 kg
15
Florian
Otzmann
07:00 Kurs
65 kg
3kg KB
16
Stefan
Liebl
WEIGHTLIFTING
57 kg
22.5kg each + 7kg barbell
17
Tino
Müller
07:00 Kurs
8 kg
3x5 mit 2x5 ohne
Female Clients
1
Nina
Budija
17:00 Kurs
95 kg
8KG KB 1,5 Runden; dann nur Strich
2
Irmgard
Reiter
06:00 Kurs
80 kg
DL80kg/ lila banded strictPU
3
Ines
Riffelsberger
07:00 Kurs
65 kg
lila band
4
Andrea
König
06:00 Kurs
60 kg
StrictPU Lila Band
5
Dimitra
Movsesian
WEIGHTLIFTING
42 kg
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