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Components
OVERHEAD BOX SQUAT
Metcon
Muscle Snatch
Drop Snatch
Snatch 5 Complex
Halting Snatch Grip D ...
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
ZOOM LIVE WOD
Date
Workout
MOD 1974 - 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):
20 (14/6)
Workout
MOD 1974
Warm-up
15 Min. Trainer´s choice.
STRENGTH
1: OVERHEAD BOX SQUAT (7 x 2 every 90 sec. ahap)
With the bar in an overhead position squat down to the box and stand back up from a dead stop position.
Warm Up to a heavy double then across 7x 2 every 90 sec.
15 min. session.
WOD
2: Metcon (Time)
10 Rounds for time of:
10 Overhead Squats 42,5/30//30/25kg
10 Chest To Bar Pull Ups //PullUps or Jumping Pull Ups
Time Cap: 20 Minutes
Rx+:50/35kg
Weightlifting
1: Muscle Snatch (5 x 5 every 90 sec.)
Muscle Snatch
30-35-40-45-50%
add an OHS to your third Rep.
2: Drop Snatch (5 x 4 every 90 sec.)
50-55-60-65-70%
3: Snatch 5 Complex (1-1-1-1-1-1 every 2 min.)
Pull+HPS+PS+HSS+SS
Set 1,2 @ 70%
Set 3,4@ 75%
Set 5,6@ 80%
4: Halting Snatch Grip Deadlift (5 x 3 every 90 sec. @ 100%Snatch)
The halting snatch deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the snatch.
https://youtu.be/eHarHXNcId8
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 03, September 2019
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
7 x 2 @ 80 kg
1
Markus
Bichler
07:00 Kurs
7 x 2 @ 80 kg
2
Michael
Leisch
17:00 Kurs
7 x 2 @ 70 kg
2
Philipp
Sporer
07:00 Kurs
7 x 2 @ 70 kg
3
Andreas
Myrberg
17:00 Kurs
7 x 2 @ 65 kg
4
Felix
Riffelsberger
07:00 Kurs
7 x 2 @ 60 kg
5
Daniel
Wagenhofer
07:00 Kurs
7 x 2 @ 50 kg
5
Paul
Schwab
06:00 Kurs
7 x 2 @ 50 kg
5
Rene
Woj
06:00 Kurs
7 x 2 @ 50 kg
6
Manfred
Schütze
17:00 Kurs
7 x 2 @ 45 kg
6
Manfred
Schütze
WEIGHTLIFTING
7 x 2 @ 45 kg
7
Florian
Otzmann
18:00 Kurs
7 x 2 @ 42.5 kg
8
Markus
Kendlbacher
07:00 Kurs
7 x 2 @ 40 kg
9
Nikos
Karasavvidis
07:00 Kurs
7 x 2 @ 7 kg
Female Clients
1
Nina
Budija
17:00 Kurs
7 x 2 @ 45 kg
2
Ines
Riffelsberger
07:00 Kurs
7 x 2 @ 37 kg
3
Anita
Perchermeier
18:00 Kurs
7 x 2 @ 24.5 kg
4
Petra
Haas-Longitsch
06:00 Kurs
7 x 2 @ 22 kg
5
Irmgard
Reiter
06:00 Kurs
7 x 2 @ 17 kg
6
Victoria
Kofler
18:00 Kurs
7 x 2 @ 13 kg
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