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Components
Overhead Squat
Metcon
High-Hang Snatch
Hang Snatch
3 Position Snatch
2 Snatch Pulls + 1 S ...
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1611 - 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 (12/2)
Workout
MOD 1611
Warm-up
15 min. Trainer‘s Choice.
STRENGTH
1: Overhead Squat (10-5-4-3-2-2-2 climbing)
Overhead Squat
Overhead Squat
WOD
2: Metcon (Time)
21-18-15-12-9-6-3
Ring Dips
Overhead Squats 50/35//35/17kg
Time Cap: 21min.
Scaling
Reduce the reps and load so you can keep moving with limited breaks.
E.g.:
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
Use bands if needed or go for regular push ups.
Weightlifting
1: High-Hang Snatch (6 x 4 every 90 sec.. @ 55%-65%)
High-Hang Snatch
2: Hang Snatch (6 x 3 every 90 sec. @ 65-75%)
Hang Snatch
3: 3 Position Snatch (6 x 1 every 2 min. @75-85%)
Pockets, Knees, Floor;
4: 2 Snatch Pulls + 1 Snatch
Set 1 @ 85%
Set 2 @ 87%
Set 3 @ 90%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 03, July 2018
Male Clients
1
Andreas
Diwald
07:00 Kurs
1 x 2 @ 100 kg
1
Benjamin
Nezmah
17:00 Kurs
1 x 2 @ 100 kg
1
John
J. Geser
18:00 Kurs
1 x 2 @ 100 kg
2
Manfred
Jung
07:00 Kurs
1 x 2 @ 90 kg
2
Michael
Leisch
18:00 Kurs
1 x 2 @ 90 kg
2
Niki
Selner
18:00 Kurs
1 x 2 @ 90 kg
3
Philipp
Sporer
07:00 Kurs
1 x 2 @ 80 kg
3
Thomas
Thaller
18:00 Kurs
1 x 2 @ 80 kg
4
Tino
Müller
07:00 Kurs
1 x 2 @ 70 kg
5
Paul
Schwab
06:00 Kurs
1 x 2 @ 62.5 kg
6
Markus
Becker
06:00 Kurs
1 x 2 @ 60 kg
7
Manuel
Contador
18:00 Kurs
1 x 2 @ 50 kg
Female Clients
1
Private
07:00 Kurs
1 x 2 @ 65 kg
2
Nina
Budija
07:00 Kurs
1 x 2 @ 47.5 kg
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