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Components
Metcon
Metcon
Metcon
Metcon
Back Squat
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1708 - 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):
15 (12/3)
Workout
MOD 1708
Warm-up
20 min. Trainer´s choice.
GAMEDAY
1: Metcon (Weight)
"GEORGE"
with running clock perform the following:
Minute 0-10
Find your 1RM Snatch
2: Metcon (Time)
Minute 10-15
30 Snatches 60/40kg
3: Metcon (Weight)
Minute 15-25
Find your 1 RM Clean & Jerk
4: Metcon (Time)
Minute 25-30
30 Clean & Jerks 60/40kg
Lifting Weights
Back Squat (3,2,1/3,2,1/3,2,1)
Back Squat
Wave #1
3Reps @80%
2Reps @85%
1Rep @90%
Wave #2
3Reps @82%
2Reps @87%
1Rep @92%
Wave #3
3Reps @84%
2Reps @89%
1Rep @94%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 19, October 2018
Male Clients
1
Jakob Chri ...
Weber
06:00 Kurs
80 kg
1
Niki
Selner
17:00 Kurs
80 kg
1
Philipp
Sporer
07:00 Kurs
80 kg
2
Andreas
Diwald
07:00 Kurs
75 kg
3
Daniel
Angerer
17:00 Kurs
60 kg
4
Paul
Schwab
06:00 Kurs
55 kg
5
Thomas
Thaller
06:00 Kurs
70 kg
6
Andreas
Myrberg
17:00 Kurs
60 kg
6
Felix
Winter
07:00 Kurs
60 kg
7
Bernhard
Mayer
Kurs: 12:15
55 kg
8
Daniel
Wagenhofer /WP
07:00 Kurs
50 kg
8
Markus
Becker
Kurs: 12:15
50 kg
Female Clients
1
Brittany
Power
06:00 Kurs
70 kg
2
Nina
Budija
Kurs: 12:15
42.5 kg
3
Petra
Haas-Longitsch
06:00 Kurs
32.5 kg
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