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Components
Squat Clean and Jerk
Metcon
Pulling complex
Dropping underneath
Metcon
Squat Snatch
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1563 - 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):
14 (10/4)
Workout
MOD 1563
Warm-up
20 min.
Get sweaty and flexible.
Barbell Yoga
Into movement progressions.
Weightlifting
1: Squat Clean and Jerk (Quickly work up to a heavy Rep. 10min.)
The Clean and Jerk
WOD
Metcon (Time)
Strict and for time:
10-9-8-7-6-5-4-3-2-1 of
Pull-Ups
Rings Dips
10 cal Bike after each set
Weightlifting
1: Pulling complex (5 x 1 Complex across @ 50% every 90‘)
5 Sets: (Light Loads)
Pausing Snatch Deadlift (At Knees)
Hang Snatch High Pull
Hang Muscle Snatch
Power Snatch
Dropping underneath (5 x 1 across @ 50% every 90‘)
Behind the neck Push Press
OHS
+ 2 Snatch Balance
Metcon (Weight)
OTM for 5 Rounds starting at 50% +5/2,5 kg
1 SQUAT Snatch
Rest 1 Min.
On the 90‘s for 5 Rounds starting at 80% +2,5/1,25kg
1 Squat Snatch
Rest 1 Min.
Squat Snatch (3 attempts for max. Weight every 2 min.)
Squat Snatch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 08, May 2018
Male Clients
1
Andreas
Diwald
07:00 Kurs
1 x 1 @ 90 kg
1
Benjamin
Moser
18:00 Kurs
1 x 1 @ 90 kg
1
Michael
Leisch
18:00 Kurs
1 x 1 @ 90 kg
2
Niki
Selner
17:00 Kurs
1 x 1 @ 85 kg
3
Hermann
Berger
17:00 Kurs
1 x 1 @ 75 kg
4
Peter
Kocher
07:00 Kurs
1 x 1 @ 70 kg
4
Robert
Oberst
06:00 Kurs
1 x 1 @ 70 kg
5
Paul
Schwab
06:00 Kurs
1 x 1 @ 65 kg
6
Bernhard
Mayer
17:00 Kurs
1 x 1 @ 62 kg
7
Markus
Becker
06:00 Kurs
1 x 1 @ 60 kg
Female Clients
1
Nina
Budija
18:00 Kurs
1 x 1 @ 50 kg
2
Irmgard
Reiter
WEIGHTLIFTING
1 x 1 @ 43.5 kg
3
Andrea
König
06:00 Kurs
1 x 1 @ 40 kg
3
Nicole
Franek
06:00 Kurs
1 x 1 @ 40 kg
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