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Components
Hang Power Snatch
Metcon
Pull Up-Kipping Pull ...
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1701 - 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):
12 (9/3)
Workout
MOD 1701
Warm-up
20 min. Warm Up.
Weightlifting
1: Hang Power Snatch (3-3-3-3-3-3-3 climbing)
Hang Power Snatch
15 min. session.
Establish a 3 RM HPS.
WOD
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 8 min of:
8 Power Snatches 50/35//35/17kg
8 Toes to Bar
Scale as needed.
Gymnastics
1:
3 Rounds of
8xBarbell Glute Bridge
200m run
8xBarbell Good Mornings
2: Pull Up-Kipping Pull Up-Butterfly...
On the min.
0-5 Kipping Hollow-Superman and hold
05-10 Hips to bar
10-15 Pull Up/Kipping/ Butterfly/ Muscle up
3: Metcon (Time)
5 Rounds For Time
5 Burpees
10 Pull Ups(Kipping/Butterfly)
20 Wall Balls
RX+ 7 Muscle Up
PUMPING IRON
Metcon (No Measure)
„PRISON THURSDAY"
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap
-Max. Strict Pull ups
-10 Barbell curls ahap
-10 Skull Crushers DB ahap
-10 DB Hammer curls ahap (10l+10r)
-Max Reps strict dips
-Rest
Perform with a Partner.
20 min. To prepare for the WOD.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 11, October 2018
Male Clients
1
Jakob Chri ...
Weber
06:00 Kurs
1 x 3 @ 80 kg
2
Niki
Selner
17:00 Kurs
1 x 3 @ 70 kg
2
Thomas
Stiefelhagen
17:00 Kurs
1 x 3 @ 70 kg
3
Benjamin
Moser
18:00 Kurs
1 x 3 @ 65 kg
4
Felix
Winter
07:00 Kurs
1 x 3 @ 60 kg
4
Thomas
Thaller
06:00 Kurs
1 x 3 @ 60 kg
5
Andreas
Myrberg
18:00 Kurs
1 x 3 @ 55 kg
6
Robert
Strohmaier
06:00 Kurs
1 x 3 @ 50 kg
7
Benjamin
Nezmah
18:00 Kurs
1 x 2 @ 85 kg
Female Clients
1
Nina
Budija
06:00 Kurs
1 x 3 @ 42.5 kg
2
Irmgard
Reiter
06:00 Kurs
1 x 3 @ 32 kg
3
Nicole
Franek
06:00 Kurs
1 x 3 @ 30 kg
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