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Components
Metcon
"Shark Attack"
Toes-To-Bar
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
ZOOM LIVE WOD
Date
Workout
MOD 1930 - 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):
18 (14/4)
Workout
MOD 1930
Warm-up
10 Min. Quicky Warm Up.
Barbell Cycling
1: Metcon (Weight)
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load - 55% of 1RM Snatch
WOD
2: "Shark Attack" (Time)
For Time:
2K Row
directly into
10 Rounds of:
2 Power Snatch 61/42,5//42,5/25kg
4 lat. Burpee over Bar
8 alt. one legged Squats
Time Cap: 25 min.
Rx+: 70/47,5kg
PUMPING IRON
1: Metcon (No Measure)
T.B.A. @ the whiteboard.
„PRISON THURSDAY"
5 Rounds OTM (35 MIN.)
-10 DB Bench Press ahap (70%)
-max. Strict Ring Rows ub. (min. 10)
-10 Barbell curls ahap
-10 Skull Crushers KB ahap
-10 DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.(min. 10)
-Rest
Gymnastics
Toes to Bar Cycle 1/5
25 min. Warm Up
- Core
- Mobility
1: Toes-To-Bar
15 min. Practice
2: Metcon (AMRAP - Rounds and Reps)
AMRAP15:
- 15 T2B
- 15 HSPU
Scaling:
- 10 T2B
- 10 Push-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 11, July 2019
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
60 kg
2
Patrick
Pannagger
07:00 Kurs
52.5 kg
3
Felix
Riffelsberger
07:00 Kurs
45 kg
3
Michael
Leisch
18:00 Kurs
45 kg
4
Markus
Bichler
17:00 Kurs
40 kg
5
Max
Strohmaier
06:00 Kurs
50 kg
6
Markus
Becker
07:00 Kurs
40 kg
7
Peter
Kocher
07:00 Kurs
35 kg
8
Daniel
Wagenhofer
07:00 Kurs
32.5 kg
9
Andreas
Myrberg
17:00 Kurs
30 kg
9
Florian
Otzmann
Gymnastics
30 kg
9
Rene
Woj
06:00 Kurs
30 kg
9
Robert
Strohmaier
06:00 Kurs
30 kg
10
Stefan
Liebl
17:00 Kurs
22 kg
Female Clients
1
Nina
Budija
Pumping Iron
32.5 kg
2
Irmgard
Reiter
06:00 Kurs
20 kg
Squat Snach 12kg
3
Anita
Perchermeier
18:00 Kurs
17 kg
3
Christa
Wagenhofer
17:00 Kurs
17 kg
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