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Components
Overhead Squat
Metcon
Muscle Snatch
Power Snatch
Snatch 4 Complex
Floating Snatch High ...
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1821 - 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):
24 (22/2)
Workout
MOD 1821
Warm-up
20 min. trainer´s choice.
STRENGTH
1: Overhead Squat (5 RM @ 87%)
Overhead Squat
Overhead Squat
Warm Up sets: every 2 minutes
5@40%
3@50%
3@60%
3@70%
2@80%
1@90%
Rest 3 minutes then hit your
5 RM @ 85-87%
20 in. session.
WOD
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 minutes of:
2 Rounds:
10 OHS @ 40%
10 C2B or Pull Ups
2 Rounds:
12 OHS @ 40%
12 C2B
2 Rounds:
14 OHS @ 40%
14 C2B
.
.
.
Score: Rounds and Reps.
Weightlifting
1: Muscle Snatch (5 x 5 on the 90´s)
Muscle Snatch
start @ 30% add 5% each round.
add an OHS to your final rep on each set.
2: Power Snatch (5-4-3-2-1 on the 90´s)
Power Snatch
Start @ 55% add 5% on each round.
add an OHS to your final rep on each set.
3: Snatch 4 Complex (6 x 1 every 2 min.)
Pull+HPS+HSS+SS
set 1&2 @ 75%
set 3&4 @ 80%
set 5&6 @ 85%
4: Floating Snatch High Pulls (5 x 3 @ 100% on the 90´s)
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, 05, March 2019
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
1 x 5 @ 110 kg
2
Michael
Leisch
WEIGHTLIFTING
1 x 5 @ 91 kg
2
Niki
Selner
18:00 Kurs
1 x 5 @ 91 kg
3
Andreas
Diwald
07:00 Kurs
1 x 5 @ 90 kg
4
Max
Strohmaier
06:00 Kurs
1 x 5 @ 87.5 kg
5
Philipp
Sporer
17:00 Kurs
1 x 5 @ 70 kg
6
Andreas
Myrberg
18:00 Kurs
1 x 5 @ 62.5 kg
7
Paul
Schwab
06:00 Kurs
1 x 5 @ 60 kg
7
Robert
Oberst
06:00 Kurs
1 x 5 @ 60 kg
8
Raimund
Weichenberger
07:00 Kurs
1 x 5 @ 57.5 kg
9
Robert
Strohmaier
06:00 Kurs
1 x 5 @ 55 kg
10
Bernhard
Mayer
17:00 Kurs
1 x 5 @ 52.5 kg
10
Felix
Riffelsberger
07:00 Kurs
1 x 5 @ 52.5 kg
11
Manfred
Schütze
17:00 Kurs
1 x 5 @ 51 kg
12
Daniel
Angerer
17:00 Kurs
1 x 5 @ 45 kg
12
Danny
Richter
17:00 Kurs
1 x 5 @ 45 kg
12
Wolfgang
Peischl
06:00 Kurs
1 x 5 @ 45 kg
13
Johannes
Barth
18:00 Kurs
1 x 5 @ 40 kg
13
Markus
Kendlbacher
07:00 Kurs
1 x 5 @ 40 kg
14
Manfred
Jung
07:00 Kurs
1 x 4 @ 85 kg
14
Hermann
Berger
17:00 Kurs
1 x 3 @ 50 kg
14
Felix
Winter
07:00 Kurs
1 x 2 @ 90 kg
Female Clients
1
Nina
Budija
17:00 Kurs
1 x 5 @ 52.5 kg
2
Christa
Wagenhofer
17:00 Kurs
1 x 5 @ 24.5 kg
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