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Components
Metcon
Thruster
Metcon
Handstand Push-ups
Handstand Walk
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1976 - 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):
16 (11/5)
Workout
MOD 1976
Warm-up
15 min. Trainer´s choice.
Barbell Cycling
1: Metcon (Time)
For Time:
Clusters
10@45%
8@55%
6@65%
4@75%
2@85%
Time Cap: 8 Min.
Percentages based on 1 RM Thruster.
8 Min. to Warm Up to an 85% Cluster.
then for time: 10-8-6-4-2 as described.
2: Thruster
Thruster
WOD
Scoring: Translate seconds to reps on each round.
Leaderboard then represents your score bottom to Top.
2: Metcon (10 Rounds for reps)
Every 2 Min (10 Rounds):
9 Thrusters 42,5/30//30/17kg
35 Double Unders //18 Dubs or 45 Singles
*record each round*
Rx+: 50/35kg
Gymnastics
Handstand Cycle 3/5
20 min. Warm Up
Core strength
Mobility
1: Handstand Push-ups
Handstand Push-ups
15 min. practice
Get upside down and work on mechanics
1.1: Handstand Walk
Handstand Walk
For advanced athletes
Drills:
- Shoulder Taps
- Side to Side Walk against Wall
- Assisted HSW
2: Metcon (Time)
12 - 10 - 8 - 6 - 4 - 2
- strict HSPU
- strict PU
10/7 cal Row between Sets
Time Cap: 15 min.
BOOT CAMP
Metcon (No Measure)
T.B.A.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 05, September 2019
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
4:30
2
Felix
Riffelsberger
07:00 Kurs
5:58
Kinnhaken: 35-40-45-50-55
3
Felix
Winter
07:00 Kurs
6:13
60kg
4
Paul
Schwab
06:00 Kurs
7:23
60kg
5
Thomas
Thaller
06:00 Kurs
7:30
40-50-60-70-80
6
Wolfgang
Peischl
06:00 Kurs
8:00
30/35/40/45/50
7
Michael
Leisch
18:00 Kurs
4:20
BS 70-90-110-130-150
8
Florian
Otzmann
06:00 Kurs
4:55
55kg @ 85%
9
Nikos
Karasavvidis
07:00 Kurs
5:01
10
Daniel
Wagenhofer
07:00 Kurs
5:10
11
Markus
Becker
07:00 Kurs
6:32
...60kg
Female Clients
1
Irmgard
Reiter
06:00 Kurs
5:32
18/23/27/31/36,5
2
Nina
Budija
Pumping Iron
5:35
25-30-35-45-55
3
Petra
Haas-Longitsch
06:00 Kurs
6:29
17-22-27-31-35kg
4
Ines
Riffelsberger
07:00 Kurs
4:23
15-17,5-21-25-27,5
5
Dimitra
Movsesian
18:00 Kurs
4:25
Max Gewicht= 23,5kg
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