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Components
Metcon
Metcon
SNATCH, HEAVY CONSISTENCY
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1986 - 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):
22 (17/5)
Workout
MOD 1986
Warm-up
15 Min. Trainer´s choice
Weightlifting
1: Metcon (Weight)
OTM x 12 (6 Rounds)
Odd: 1 Front Squat
Even: 3 Back Squats
weight: 80% 1RM Front Squat.
22 Min. session
quickly warm up to working weight for 10 min.
then otm x 12 as prescribed.
WOD
2: Metcon (AMRAP - Rounds and Reps)
8 Min. AMRAP of:
2-4-6-8-10-12-14... (+2 Reps each round)
-Bar Muscle Up
*12 Box Jumps 24"/20" Rx+ 30"after each Round
Scoring: Rounds & Reps.
e.g.: finished 10 BMU + 6 Box Jumps
Score: 4R + 16 Reps.
Weightlifting
20 Min. Warm Up.
-Bar Path
-Foot Work
-Balance
1: SNATCH, HEAVY CONSISTENCY (10 x 1 every 90 sec.)
5 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.
Goal: Hit 100% of your lifts!
(30 min. session)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 17, September 2019
Male Clients
1
Michael
Leisch
07:00 Kurs
130 kg
2
Markus
Bichler
17:00 Kurs
115 kg
3
Tino
Müller
17:00 Kurs
105 kg
4
Philipp
Sporer
18:00 Kurs
100 kg
5
Andreas
Myrberg
17:00 Kurs
90 kg
6
Felix
Winter
07:00 Kurs
80 kg
6
Hermann
Berger
07:00 Kurs
80 kg
7
Markus
Kendlbacher
07:00 Kurs
75 kg
7
Paul
Schwab
06:00 Kurs
75 kg
8
Thao
Nguyen
07:00 Kurs
70 kg
9
Luca
Pöschl
07:00 Kurs
100 kg
10 rounds 1 miss 1 with 90 kg
10
Daniel
Wagenhofer
17:00 Kurs
90 kg
11
Robert
Oberst
06:00 Kurs
81 kg
12
Nicolas
Elizaga
07:00 Kurs
80 kg
13
Manfred
Schütze
17:00 Kurs
75 kg
14
Florian
Otzmann
17:00 Kurs
65 kg
15
Felix
Koch
17:00 Kurs
42.5 kg
Female Clients
1
Brigitte
Koch-Stock ...
17:00 Kurs
52 kg
2
Irmgard
Reiter
06:00 Kurs
45 kg
3
Andrea
König
06:00 Kurs
40 kg
4
Petra
Haas-Longitsch
06:00 Kurs
35 kg
5
Anita
Perchermeier
18:00 Kurs
33.5 kg
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