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Components
Back Squat
Metcon
Tall Snatch
Hang Snatch
2 Position Snatch
Snatch High Pull
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1808 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
17:00 Kurs
18:00 Kurs
WEIGHTLIFTING
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (19/9)
Workout
MOD 1808
Warm-up
15 min. Quicky Warm Up.
STRENGTH
1: Back Squat (10-8-6)
Back Squat
Warm up to starting weights for 10 min.
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
19 min. session.
Work in teams.
WOD
2: Metcon (Time)
"Waterproof"
21 - 15 - 9
SDLHP
Front Squats
15 - 12 - 9
Toes to Bar //HKR
Hang Squat Cleans
12 - 9 - 6
Barbell Facing Burpees
Thrusters
Weights:
40% of thrusters!
Time Cap: 15 min.
If you do not know your max. thruster
use these weights.
Rx: 40/30
Scaled: 30/17kg
Beginners listen to your coach!
Weightlifting
1: Tall Snatch (6 x 4 on the 90´s)
30-40-45-50-55-60%
https://youtu.be/dCiugtIWFrU
2: Hang Snatch (5 x 3 singles every 2 min.)
Hang Snatch
Set 1&2: @ 67%
Set 3&4:@ 72%
Set 5:@ 77%
Singles
3: 2 Position Snatch (6 x 2 every 2 min.)
Hang + Floor.
All Lifts are Squat Snatches.
Beginners Power Snatch plus OHS is fine.
Set 1&2@ 77%
Set 3&4@ 82%
Set 5&6@ 85%
4: Snatch High Pull (5 x 3 @ 100% on the 90´s)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 19, February 2019
Male Clients
1
Jakob Chri ...
Weber
18:00 Kurs
1 x 6 @ 140 kg
2
Andreas
Diwald
07:00 Kurs
1 x 6 @ 115 kg
3
Andreas
Myrberg
18:00 Kurs
1 x 6 @ 105 kg
3
Felix
Winter
07:00 Kurs
1 x 6 @ 105 kg
4
Manfred
Jung
07:00 Kurs
1 x 6 @ 95 kg
4
Raimund
Weichenberger
18:00 Kurs
1 x 6 @ 95 kg
5
Stefan
Gerhartinger
17:00 Kurs
1 x 6 @ 90 kg
6
Robert
Oberst
06:00 Kurs
1 x 6 @ 85 kg
7
Felix
Riffelsberger
07:00 Kurs
1 x 6 @ 81 kg
8
Bernhard
Mayer
17:00 Kurs
1 x 6 @ 80 kg
8
Manfred
Schütze
17:00 Kurs
1 x 6 @ 80 kg
8
Paul
Schwab
06:00 Kurs
1 x 6 @ 80 kg
8
Robert
Esterer
06:00 Kurs
1 x 6 @ 80 kg
9
Danny
Richter
17:00 Kurs
1 x 6 @ 70 kg
9
Markus
Kendlbacher
07:00 Kurs
1 x 6 @ 70 kg
10
Patrick
Scharfetter
17:00 Kurs
1 x 6 @ 60 kg
11
Thao
Nguyen
07:00 Kurs
1 x 6 @ 55 kg
12
Johannes
Barth
18:00 Kurs
1 x 6 @ 50 kg
13
Tino
Müller
17:00 Kurs
1 x 3 @ 115 kg
1x8 110, 1x10 102,5
Female Clients
1
Nina
Budija
17:00 Kurs
1 x 6 @ 70 kg
2
Hanna
Hakvoort
18:00 Kurs
1 x 6 @ 55 kg
3
chloe
rockett
07:00 Kurs
1 x 6 @ 50 kg
4
Andrea
König
17:00 Kurs
1 x 6 @ 45 kg
4
Irmgard
Reiter
06:00 Kurs
1 x 6 @ 45 kg
4
Sabrina
Brauner
17:00 Kurs
1 x 6 @ 45 kg
5
Petra
Haas-Longitsch
06:00 Kurs
1 x 6 @ 42.5 kg
6
Anita
Perchermeier
18:00 Kurs
1 x 6 @ 32 kg
7
Jennifer
Peterlechner
06:00 Kurs
1 x 6 @ 22.5 kg
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