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Components
Squat Clean
Metcon
Metcon
Half Kneeling Landmin ...
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD1695 - 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
MOD1695
Warm-up
15 min. Trainer´s choice.
Weightlifting
1: Squat Clean (10-8-6-4-2 every 2 min.)
Squat Clean
warm up to working weights then
10@ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ your choice ; )
20 min. session.
WOD
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 14 min. of:
1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
4 Bar Muscle Ups or Burpee C2B//PullUps
Weights: 61/42,5//42,5/30kg
Scale as needed
Gymnastics
1:
4 rounds
30sec ring plank
30sec Hollow Hold
30sec Chin over Bar
STRENGTH
2: Metcon (No Measure)
Robe Climb Progression:
10 min Skill
Emom 10
2 Rope Climbs
RX+ Legless
2: Metcon (AMRAP - Rounds)
15 min Amrap
20 DUBS
5 D-Ball over Shoulder (Heavy as Possible)
2 Rope Climbs
PUMPING IRON
1: Half Kneeling Landmine Press (21-18-15-12-9 climbing)
Start with a light weight and climb each round . Left & right.
25 min. Session.
2: Metcon (No Measure)
4 Rounds not for time of:
5 DB Clean & Jerks l+r ahap
10 PLATE G2OH 20/15kg
15 weighted OH Sit Ups Barbell
20 banded Biceps Curls.
Perform 1 Round every 5 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 04, October 2018
Male Clients
1
Benjamin
Nezmah
18:00 Kurs
1 x 2 @ 120 kg
2
Michael
Leisch
18:00 Kurs
1 x 2 @ 100 kg
3
Niki
Selner
17:00 Kurs
1 x 2 @ 90 kg
4
Manfred
Jung
18:00 Kurs
1 x 2 @ 85 kg
5
Robert
Oberst
06:00 Kurs
1 x 2 @ 80 kg
6
Bernhard
Sohler
17:00 Kurs
1 x 2 @ 30 kg
7
Paul
Schwab
06:00 Kurs
1 x 1 @ 70 kg
Female Clients
1
Irmgard
Reiter
06:00 Kurs
1 x 1 @ 52.5 kg
1
Nina
Budija
18:00 Kurs
1 x 1 @ 62.5 kg
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