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Components
Clean Jerk complex
Metcon
T2b
Pull Up/ Chest2bar/Mu ...
Metcon
BAMBOO BENCH PRESS
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1577 - 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):
9 (7/2)
Workout
MOD 1577
Weightlifting
Clean Jerk complex (7 sets build up, focus on technique !)
On the 1:30 for 7 Sets:
Clean Pull
Hang Clean High Pull
2 Power Cleans
2 Jerks
WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Clean&Jerks
+30 Double Unders after each round //15 dubs or 45 singles.
Weight: 60/40//40/25kg
Rx+:70/47,5kg
Time Cap: 18 min.
Gymnastics
1: 15 Min Warm Up Trainer's Choice
1: T2b
EMOM 10
5 Strict T2B -Kipping T2B
3: Pull Up/ Chest2bar/MuscleUp (15 min )
10 min Skill
WOD
4: Metcon (Time)
15 cal Row
2 Bar Muscle up-scale 4Chest2bar-scale - 6 Pull Up
5 Hspu
8 t2ring
3 Rounds
PUMPING IRON
1: BAMBOO BENCH PRESS (7 x 5 ahap 80%1RM EVERY 2 Min.)
60% bumper weight
40% banded weight
25 Minute session
2: Metcon (No Measure)
OTM x 20
1: 10-15 supine Ring Rows
2: 5/5 heavy dbl. KB 1 legged deadlifts
3:10-15 DB Skullcrushers
4: 20 sec. L-Sit on KBs
Work in Teams of 2 at each station.
Keep up your numbers over the 5 Rounds!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 24, May 2018
Male Clients
1
Benjamin
Nezmah
17:00 Kurs
1 x 1 @ 80 kg
2
Daniel
Angerer
17:00 Kurs
1 x 1 @ 70 kg
2
Michael
Leisch
18:00 Kurs
1 x 1 @ 70 kg
2
Thomas
Thaller
18:00 Kurs
1 x 1 @ 70 kg
3
Niki
Selner
17:00 Kurs
1 x 1 @ 60 kg
4
Paul
Schwab
18:00 Kurs
1 x 1 @ 55 kg
5
Markus
Becker
06:00 Kurs
1 x 1 @ 48.5 kg
Female Clients
1
Nina
Budija
06:00 Kurs
1 x 1 @ 45 kg
2
Irmgard
Reiter
06:00 Kurs
1 x 1 @ 37.5 kg
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