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Components
Halting Clean.
Clean Primer
Squat Clean
Metcon
Half Kneeling Landmin ...
Metcon
Pull Ups /Kipping /Bu ...
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1793 - 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):
17 (12/5)
Workout
MOD 1793
Warm-up
15 min. Trainer´s choice
Weightlifting
1: Halting Clean. (OTM x 5 (50-55-60-60-60%))
Halts (Just off floor, above knee cap, Pockets)
Full Squat Clean.
2: Clean Primer (OTM x 5 (60-65-70-70-70%))
Clean Pull + Clean High Pull+ Clean (full squat)
3: Squat Clean (OTM x 5 climbing to 1 RM)
Squat Clean
WOD
4: Metcon (Time)
3 Rounds for time of:
15 Squat Cleans @60%
15 Ring Dips
Time Cap: 12 min.
Score: Time, include weight.
PUMPING IRON
1: Half Kneeling Landmine Press (4 x 8-12 ahap.)
Warm up to working weights.
Then 4 x 8-12 reps across left + right.
Perform with a Partner.
20 min. session.
2: Metcon (4 Rounds for weight)
OTM x 20
Min.1: 8-12 DB Rows right arm
Min.2: 8-12 DB Rows left arm
Min.3: 8-12 DB Preacher Curls ahap
Min.4: 30 Russian Twist MB
Min.5: Rest
All movements for Quality.
Gymnastics
15 min. Warm Up
Get active then stretch
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: 30 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 31, January 2019
Male Clients
1
Michael
Leisch
17:00 Kurs
1 x 1 @ 70 kg
2
Andreas
Diwald
07:00 Kurs
1 x 1 @ 65 kg
2
Max
Strohmaier
Gymnastics
1 x 1 @ 65 kg
3
Peter
Kocher
07:00 Kurs
1 x 1 @ 55 kg
4
Felix
Riffelsberger
07:00 Kurs
1 x 1 @ 53 kg
5
Gregor
Herbst
07:00 Kurs
1 x 1 @ 50 kg
5
Markus
Becker
07:00 Kurs
1 x 1 @ 50 kg
5
Paul
Schwab
06:00 Kurs
1 x 1 @ 50 kg
40-45-50
6
Robert
Strohmaier
07:00 Kurs
1 x 1 @ 45 kg
6
Wolfgang
Peischl
07:00 Kurs
1 x 1 @ 45 kg
7
Manfred
Schütze
17:00 Kurs
1 x 1 @ 40 kg
8
Hermann
Berger
18:00 Kurs
1 x 1 @ 37 kg
Female Clients
1
Nina
Budija
07:00 Kurs
1 x 1 @ 40 kg
2
Andrea
König
17:00 Kurs
1 x 1 @ 27.5 kg
2
Irmgard
Reiter
06:00 Kurs
1 x 1 @ 27.5 kg
3
Petra
Haas-Longitsch
06:00 Kurs
1 x 1 @ 25 kg
4
Anita
Perchermeier
18:00 Kurs
1 x 1 @ 22.5 kg
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