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Components
Halting Power Snatch
Snatch Primer
Power Snatch
Metcon
BENCH PRESS PARTY
Ring Rows
Pull Ups /Kipping /Bu ...
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1787 - 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):
13 (11/2)
Workout
MOD 1787
Warm-up
15 min. trainer´s choice.
Weightlifting
if you have no scores recorded. start light and build up over the course.
Make sure to keep track of your scores starting today!
1: Halting Power Snatch (OTM x 5 climbing (50-55-60-60-60%))
3 Halts (Just off Floor, Knee Level, Pockets)
2: Snatch Primer (OTM x 5 climbing (60-65-70-70-70%))
Snatch Pull + Snatch High Pull + Power Snatch
3: Power Snatch (OTM x 5 climbing to a 1RM)
Power Snatch
4: Metcon (AMRAP - Reps)
AMRAP 10 min. of:
Ascending ladder + 3
3-6-9-12-15...
-Power Snatch 50/35kg
-HSPU
Score Total reps. Note weight of Snatches.
Scale: weight of Snatches to 60% 1RM
HSPU: Quality Pike Push Ups on Boxes or regular Push Ups.
PUMPING IRON
1: BENCH PRESS PARTY (10-20-30kg)
Emom add 5/2,5 kg until failure.
10 @ 70%, 20@60%, 30@50%;
30 min. session.
2: Ring Rows (5 x 10 every 2 min. slow controlled.)
Ring Rows
Gymnastics
25 min. Warm Up
Include WU WOD and mobility work
1: Pull Ups /Kipping /Butterfly
15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch
2: Metcon (Time)
Strict and for time:
10-9-8-7-6-5-4-3-2-1 of
Pull-Ups
Rings Dips
10 cal Bike after each set
Time Cap: 15 min.
Scaling:
Strict MU: Strict Pull Ups + Strict Ring Dips
Pistols: Use a box
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 24, January 2019
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
1 x 1 @ 60 kg
2
Florian
Stuchlik
17:00 Kurs
1 x 1 @ 55 kg
3
Andreas
Diwald
07:00 Kurs
1 x 1 @ 50 kg
3
Felix
Winter
07:00 Kurs
1 x 1 @ 50 kg
3
Max
Strohmaier
07:00 Kurs
1 x 1 @ 50 kg
3
Robert
Strohmaier
07:00 Kurs
1 x 1 @ 50 kg
4
Michael
Leisch
18:00 Kurs
1 x 1 @ 45 kg
4
Wolfgang
Peischl
07:00 Kurs
1 x 1 @ 45 kg
5
Felix
Riffelsberger
07:00 Kurs
1 x 1 @ 37.5 kg
5
Raimund
Weichenberger
07:00 Kurs
1 x 1 @ 37.5 kg
6
Manfred
Schütze
17:00 Kurs
1 x 1 @ 35 kg
Female Clients
1
Andrea
König
17:00 Kurs
1 x 1 @ 22 kg
2
Irmgard
Reiter
17:00 Kurs
1 x 1 @ 20 kg
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