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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
ZOOM LIVE WOD
Date
Workout
MOD 2040 - CrossFit Salzburg
Class
(All)
Kurs: 12:15
17:30 Kurs
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (8/5)
Workout
MOD 2040
Warm-up
30 Min. WOD Prep.
ENGINE BUILDING
1: Metcon (AMRAP - Rounds and Reps)
In teams of 2:
10 minute AMRAP
10 Dumb-bell step over Box 22,5/15kg (ahap)
10 Burpees over the box 60/50cm
5 minutes rest into Part B.
Split up Reps among Partners anyhow.
e.g: 5/5
If one Partner is stronger he can do more work. e.g.. 6/4
2: Metcon (AMRAP - Reps)
In teams of 2:
10 minute AMRAP
10-12-14-16-18-20-22-24...(+2) Devil Press 22,5/15//15/10kg
complete 2 Rope Climbs after each round.
Rx+: Legless Ropeclimbs
Split up reps anyhow among Partners.
Scoring: Total Devil Press (Rope Climbs do not count as Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 20, November 2019
Male Clients
1
Andreas
Diwald
Kurs: 12:15
6 + 16
1
Luca
Pöschl
17:30 Kurs
6 + 16
Mit Leischi
1
Michael
Leisch
17:30 Kurs
6 + 16
2
Daniel
Angerer
17:30 Kurs
5 + 16
3
Daniel
Wagenhofer
17:30 Kurs
6 + 0
15kg DB
3
Johannes
Barth
17:30 Kurs
6 + 0
15kg db
3
Manfred
Schütze
17:30 Kurs
6 + 0
Rene 15Kg
4
Felix
Koch
17:30 Kurs
5 + 16
2x 10kg db
Female Clients
1
Irmgard
Reiter
Kurs: 12:15
6 + 16
2
Nicole
Franek
Kurs: 12:15
6 + 14
10 DB
2
Theresa
Walkner
Kurs: 12:15
6 + 14
10kg db
3
Claudia
Wernig
Kurs: 12:15
5 + 15
7,5 kg
3
Karin
Moder
Kurs: 12:15
5 + 15
7,5
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