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Components
Front Squat
Metcon
Muscle Clean
Power Clean
Clean 4 Complex
Floating clean high Pulls
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1814 - 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):
25 (19/6)
Workout
MOD 1814
Warm-up
20 min. trainer´s choice.
STRENGTH
1: Front Squat (5-4-3-2-1-1-1 every 2 min.)
Front Squat
8 min. to warm up to working weight.
Then every 2 minutes.
5 @70%
4@75%
3@80%
1@84%
1@87%
1@90%
Work in teams.
(20 min. session.)
WOD
2: Metcon (Time)
3 rounds
11 hang power cleans @50-60%
22 Lateral hopes over the bar*
33 Kettle-bell swings 24/16//16/12kg
*For Bar hopes over and back = 1 rep
Time Cap:12 minute time cap
Choose percentage on the HPC that let´s you finish inside the timecap. Heavy and manageable. Must not be unbroken.
Score: Time, note weights.
Weightlifting
1: Muscle Clean (5 x 5 on the 90´s (+Jerk))
Muscle Clean
starting @ 30% +5% each set up to 50%
add a strict press to your final rep
2: Power Clean (5-4-3-2-1 on the 90´s)
Power Clean
starting @55% +5%each round. (up to 75%)
add a push press to your final rep of each set.
3: Clean 4 Complex (6 x 1 every 2 min.)
Pull+HPC+SC+Jerk
starting @ 75% +5% every 2 sets up to 85%.
Split Jerk!
Set 1+2@ 75%
Set 3+4 @80%
Set 5&6@85%
4: Floating clean high Pulls (5 x 3 on the 90´s @100%)
This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 26, February 2019
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
1 x 1 @ 160 kg
2
Andreas
Diwald
07:00 Kurs
1 x 1 @ 110 kg
2
Felix
Winter
07:00 Kurs
1 x 1 @ 110 kg
3
Daniel
Angerer
17:00 Kurs
1 x 1 @ 105 kg
3
Daniel
Wagenhofer /WP
17:00 Kurs
1 x 1 @ 105 kg
90%
4
Max
Strohmaier
06:00 Kurs
1 x 1 @ 100 kg
4
Peter
Kocher
07:00 Kurs
1 x 1 @ 100 kg
5
Manfred
Jung
07:00 Kurs
1 x 1 @ 95 kg
6
Gregor
Herbst
07:00 Kurs
1 x 1 @ 90 kg
7
Christoph
Schartner
18:00 Kurs
1 x 1 @ 85 kg
8
Felix
Riffelsberger
07:00 Kurs
1 x 1 @ 82.5 kg
9
Markus
Kendlbacher
07:00 Kurs
1 x 1 @ 80 kg
9
Raimund
Weichenberger
17:00 Kurs
1 x 1 @ 80 kg
10
Bernhard
Mayer
17:00 Kurs
1 x 1 @ 78.5 kg
11
Manfred
Schütze
17:00 Kurs
1 x 1 @ 78 kg
12
Paul
Schwab
06:00 Kurs
1 x 1 @ 77.5 kg
13
Danny
Richter
17:00 Kurs
1 x 1 @ 70 kg
14
Wolfgang
Peischl
06:00 Kurs
1 x 1 @ 60 kg
15
Bernhard
Scharinger
17:00 Kurs
1 x 1 @ 0 kg
70kg clean and Front Squat (90%)
Female Clients
1
Nina
Budija
17:00 Kurs
1 x 1 @ 80 kg
2
Irmgard
Reiter
06:00 Kurs
1 x 1 @ 55 kg
3
Anita
Perchermeier
17:00 Kurs
1 x 1 @ 47.5 kg
4
Andrea
König
17:00 Kurs
1 x 1 @ 47 kg
5
Christa
Wagenhofer
17:00 Kurs
1 x 1 @ 45 kg
6
Petra
Haas-Longitsch
06:00 Kurs
1 x 1 @ 42.5 kg
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