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Components
"THE SIX" HERO WOD
Deadlift
Shoulder Press
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1702 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
Kurs: 12:15
17:00 Kurs
Lifting Weights
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (10/1)
Workout
MOD 1702
Warm-up
20 min. trainer´s choice.
GAMEDAY
2: "THE SIX" HERO WOD (Time)
6 Rounds
600m Run
6 Power cleans 80/50kg
6 Box Jumps 30/24″
6 Kettle bell swings 32/24kg
6 Burpees over the bar
Time Cap: 35 min.
*600m Run= 1 Big Round + 2 Small Rounds.
Scale the run to 400m and weights 60/42,5kg box 60/50cm KB 24/16kg if needed.
Lifting Weights
Deadlift (5x5 AHAP)
Deadlift
Deadlift Complex
1st pull to the Knees
Full Deadlift
Shoulder Press (4x10 AHAP)
Shoulder Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 12, October 2018
Male Clients
1
Niki
Selner
17:00 Kurs
26:47
2
Michael
Leisch
17:00 Kurs
27:43
3
Thomas
Stiefelhagen
17:00 Kurs
28:08
4
Jakob Chri ...
Weber
06:00 Kurs
28:33
5
Philipp
Sporer
Kurs: 12:15
30:06
6
Andreas
Diwald
07:00 Kurs
31:47
7
Robert
Oberst
06:00 Kurs
30:29
70kg
8
Manuel
Contador
Kurs: 12:15
34:30
60 kg + 24 KB
9
Markus
Becker
Kurs: 12:15
34:35
60/24kg
10
Johannes
Barth
17:00 Kurs
35:00
5 rounds + 600m run + 6 cleans
Female Clients
1
Lisa
Langwallner
07:00 Kurs
33:25
30kg/50cm/12kg
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