Public Whiteboard

Components

"Snatch Complex"

Metcon

Snatch

Settings

Workout

MOD 2012

Warm-up

15 Min. Trainer´s choice.

Weightlifting

1: "Snatch Complex" (1-1-1-1-1-1 every 90 sec. climbing.)

Snatch Pull +
Hang Squat Snatch +
Squat Snatch

Start with a light weight and build up to a heavy complex.
e.g..30-40-50-60-70-80%

WOD

2: Metcon (Time)

"Snake Bite"
With a 9:00 Time Cap:
21-15-9:
Squat Snatch 43/30//30/17kg
Chest to Bar Pull-Ups//Pull Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

3: Snatch (1 RM with remaining time)

Power or Squat.

Gymnastics

Pull-Up/Muscle-Up Cycle 1/3
- Core Workout
- Mobility (30 min. (Yoga) Session)

Then 20 min. Pull-Up/Muscle-Up Practice

Whiteboard:

Thursday, 17, October 2019

Leaderboard

Men's "Snatch Complex"
Markus Bichler	20/02/2020	1 x 1 @ 75 kg
Andreas Diwald	20/02/2020	1 x 1 @ 60 kg
Felix Riffelsberger	20/02/2020	1 x 1 @ 60 kg

Women's "Snatch Complex"
Nina Budija	20/02/2020	1 x 1 @ 45 kg
Ines Riffelsberger	20/02/2020	1 x 1 @ 35 kg
Petra Haas-Longitsch	20/02/2020	1 x 1 @ 32 kg

Male Clients

Thomas
Thaller

06:00 Kurs

1 x 1 @ 55 kg

Markus
Becker

18:00 Kurs

1 x 1 @ 50 kg

Paul
Schwab

06:00 Kurs

1 x 1 @ 50 kg

Daniel
Wagenhofer

17:00 Kurs

1 x 1 @ 45 kg

Bernhard
Mayer

18:00 Kurs

1 x 1 @ 40 kg

Female Clients

Nina
Budija

17:00 Kurs

1 x 1 @ 35 kg

Petra
Haas-Longitsch

06:00 Kurs

1 x 1 @ 30 kg

Irmgard
Reiter

06:00 Kurs

1 x 1 @ 25 kg

Andrea
König

17:00 Kurs

1 x 1 @ 24 kg