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Components
Metcon
Metcon
Gymnastic Strength
Metcon
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
ZOOM LIVE WOD
Date
Workout
MOD 1631 - 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):
6 (5/1)
Workout
MOD 1631
Warm-up
15 min. Trainer‘s choice.
Weightlifting
Metcon (Weight)
On the 2:00 x 5 Sets:
1 Power Clean and Jerk
2 Power Snatches
5 Thrusters
Build up to an excellent sequence.
WOD
2: Metcon (3 Rounds for reps)
"Limitless"
Teams of 2 or 3 athletes :
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)
Gymnastics
1:
3 Rounds Not for Time
Run 200m
Quadruped Crawl 30m
30sec Wall Facing HS Hold
30 sec Hollow Rocks
30 Sec Supermann Rocks
2: Gymnastic Strength
E2MOM for 12 Minutes
Odd: max strict Ring Dips
Even: max strict Pull Ups
3: Metcon (AMRAP - Rounds)
10 Min Amrap
Heavy Cindy
5 C2b Pull ups
10 Ring dips
15 Goblet Squats
Rest 3 min
Amrap 7 Cindy
KB 24/16 Kg
PUMPING IRON
1: Metcon (AMRAP - Rounds and Reps)
In T3:
15 min. „QUALITY AMRAP".
100 feet Sled Drag ahap
10 Bent over Barbell Row ahap afer each round.
You go, i go.
25 min. Session
Metcon (No Measure)
OTM X 20
1: 10 Barbell Rollouts
2: 30 sec. D-Ball Bear Hug ahap
3: 10 Barbell Good Mournings
4: 10 DB Preacher Curls (Tempo 102)
All reps for quality
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 26, July 2018
Male Clients
1
Jakob Chri ...
Weber
07:00 Kurs
61 kg
2
Michael
Leisch
18:00 Kurs
60 kg
2
Philipp
Sporer
18:00 Kurs
60 kg
2
Thomas
Thaller
06:00 Kurs
60 kg
3
Bernhard
Mayer
17:00 Kurs
45 kg
Female Clients
1
Irmgard
Reiter
06:00 Kurs
35 kg
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