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Components
Thruster
CrossFit Games Open 17.5
CrossFit Games Open 1 ...
Shoulder Press
Push Press
Push Jerk
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1794 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
Kurs: 12:15
STRENGTH "LIFTING WEIGHTS"
17:00 Kurs
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 1794
GAMEDAY
Warm-up
20 min. trainer´s choice.
Start this session with a fun game.
Deliberate WOD Prep.
1: Thruster (10 min. Build up to a heavy Triple.)
Thruster
40-50-60-70-80%Not necessarily a 3RM.
WOD Prep.
WOD
Choose either one.
each WOD is time capped @ 18 min. (Not the prescribed *40 min. Time Cap)
Version 1 weight go for double unders go for it. As far as you get in 18 minutes. (Score: Time Cap +1sec/missed rep.)
2: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
3: CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
Lifting Weights
1: Shoulder Press (5-5-5 every 2 min.)
Shoulder Press
Warm up:
3 x 5 @ 40-50-60%
3 x 5Working sets @ 65%-75%-85%
2: Push Press (3-3-3 every 2 min.)
Push Press
Warm Up:
3 x 5 @ 40-50-60%
3 x 3 working sets @ 75%-80-85%
3: Push Jerk (1-1-1 every 2 min.)
Push Jerk
warm Up:
3 x 5 @ 40-50-60%
3 x 1 Working set @ 80-85-90%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 01, February 2019
Male Clients
1
Michael
Leisch
17:00 Kurs
1 x 3 @ 80 kg
1
Tobias
Bromma
17:00 Kurs
1 x 3 @ 80 kg
2
Andreas
Diwald
07:00 Kurs
1 x 3 @ 70 kg
2
Felix
Winter
07:00 Kurs
1 x 3 @ 70 kg
2
Max
Strohmaier
07:00 Kurs
1 x 3 @ 70 kg
3
Andreas
Myrberg
17:00 Kurs
1 x 3 @ 60 kg
4
Daniel
Wagenhofer /WP
06:00 Kurs
1 x 3 @ 55 kg
4
Felix
Riffelsberger
07:00 Kurs
1 x 3 @ 55 kg
4
Markus
Becker
Kurs: 12:15
1 x 3 @ 55 kg
4
Raimund
Weichenberger
07:00 Kurs
1 x 3 @ 55 kg
5
Paul
Schwab
06:00 Kurs
1 x 3 @ 50 kg
5
Robert
Strohmaier
07:00 Kurs
1 x 3 @ 50 kg
5
Ronny
Hotter
17:00 Kurs
1 x 3 @ 50 kg
6
Jakob Chri ...
Weber
17:00 Kurs
1 x 3 @ 43.5 kg
Female Clients
1
Nina
Budija
07:00 Kurs
1 x 3 @ 50 kg
2
Gitti
Reymendt
Kurs: 12:15
1 x 3 @ 35 kg
2
Irmgard
Reiter
06:00 Kurs
1 x 3 @ 35 kg
3
Petra
Haas-Longitsch
06:00 Kurs
1 x 3 @ 32.5 kg
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