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Components
Power Snatch
Metcon
Bench Press
Pull Ups /Kipping /Bu ...
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1816 - 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):
15 (12/3)
Workout
MOD 1816
Warm-up
15 min. Trainer´s choice
Weightlifting
1: Power Snatch (3-2-1-3-2-1-1-1-1)
Power Snatch
10 minutes to work up to starting weights.
On the Minute x 10:
On the 0: 3 Power Snatch @ 65%
On the 1: 2 Power Snatch @ 70%
On the 2: 1 Power Snatch @ 75%
On the 3: Rest
On the 4: 3 Power Snatch @ 70%
On the 5: 2 Power Snatch @ 75%
On the 6: 1 Power Snatch @ 80%
On the 7: Rest
On the 8, 9 and 10: 1 Power Snatch (Building in Weight)
20 min. session.
Work in teams.
WOD
2: Metcon (Time)
5 Rounds:
30 Double Unders //15 Dubs or 45 Singles
5 Power Snatch @70%
7 Bar Facing Burpees
Rest 1 Minute after each round.
Time Cap: 17 minutes.
PUMPING IRON
1: Bench Press (10 x 3 @ 80% every 2:00min.)
Bench Press
Warm up to working weights then
10 x 3 @ 80%
(beginners 10 x 5 @ 70%)
2: Metcon (No Measure)
5 Supersets of :
10-15 Supine Ring-rows. Rings at boxheight.
10-15 Med Ball tosses vertical. ahap.
Perform 1 Round every 3 min.
Gymnastics
20 min. Warm Up
Core work and mobility
1: Pull Ups /Kipping /Butterfly
15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch
If you have Pull-Ups, include a max kipping Pull-Up test
2: Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP of:
15 strict Pull-Ups
30 Push-Ups
45 Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 28, February 2019
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
1 x 1 @ 92.5 kg
2
Andreas
Diwald
07:00 Kurs
1 x 1 @ 77.5 kg
3
Max
Strohmaier
06:00 Kurs
1 x 1 @ 72.5 kg
4
Patrick
Pannagger
17:00 Kurs
1 x 1 @ 67.5 kg
5
Felix
Riffelsberger
07:00 Kurs
1 x 1 @ 63.5 kg
6
Peter
Kocher
07:00 Kurs
1 x 1 @ 60 kg
6
Raimund
Weichenberger
18:00 Kurs
1 x 1 @ 60 kg
7
Daniel
Wagenhofer /WP
07:00 Kurs
1 x 1 @ 57.5 kg
8
Robert
Esterer
06:00 Kurs
1 x 1 @ 55 kg
8
Robert
Strohmaier
06:00 Kurs
1 x 1 @ 55 kg
9
Manfred
Schütze
17:00 Kurs
1 x 1 @ 50 kg
10
Ronny
Hotter
18:00 Kurs
1 x 1 @ 42.5 kg
Female Clients
1
Petra
Haas-Longitsch
06:00 Kurs
1 x 1 @ 33.5 kg
2
Andrea
König
17:00 Kurs
1 x 1 @ 32.5 kg
3
Christa
Wagenhofer
17:00 Kurs
1 x 1 @ 30 kg
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