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Components
Stamina Squatting 75%
Metcon
Muscle Snatch
Power Snatch
SNATCH COMPLEX
Behind the Head Snatc ...
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1740 - 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):
14 (12/2)
Workout
MOD 1740
Warm-up
15 min. Trainer´s choice.
STRENGTH
1: Stamina Squatting 75% (OTM x12 ODD: 3 Front Squats, EVEN: 6 Back Squats )
ODD: 3 Front Squats @ 75%1RM FS
EVEN: 6 Back Squats @ 75%1RM FS
10 min. to build up to a heavy/max. FS.
Than pick your load and work as prescribed.
25 min. session
WOD
2: Metcon (Time)
For Time:
21-15-9
-HSPU
-alt. Pistols
Time Cap.: 10 min.
Rx+: strict HSPU, weighted Pistol 22,5/15kg DB
Scale HSPU to Pike Push Ups or Deficit Push Ups.
Weightlifting
1: Muscle Snatch (5 sets 5 climbing. every 90sec..)
Muscle Snatch
add 1 OHS to final Rep.
2: Power Snatch (5-4-3-2-1 climbing every 90 sec.)
Power Snatch
add 1 OHS to final rep.
3: SNATCH COMPLEX (2-2-2-2-2-2 every 2 min. climbing)
SNATCH PULL TO KNEES HOLD 3 sec. than fluid into Squat Snatch Hold Catch 3 sec.+
1 Squat Snatch
5: Behind the Head Snatch Grip Split Jerks (5 x 3 across @ 50% CJ)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 27, November 2018
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
6 x 9 @ 105 kg
2
Andreas
Diwald
07:00 Kurs
6 x 9 @ 90 kg
2
Felix
Winter
07:00 Kurs
6 x 9 @ 90 kg
2
Thomas
Stiefelhagen
17:00 Kurs
6 x 9 @ 90 kg
2
Tino
Müller
17:00 Kurs
6 x 9 @ 90 kg
3
Benjamin
Moser
18:00 Kurs
6 x 9 @ 80 kg
3
Philipp
Sporer
18:00 Kurs
6 x 9 @ 80 kg
4
Daniel
Wagenhofer /WP
17:00 Kurs
6 x 9 @ 70 kg
4
Robert
Oberst
06:00 Kurs
6 x 9 @ 70 kg
5
Bernhard
Mayer
17:00 Kurs
6 x 9 @ 65 kg
6
Markus
Kendlbacher
07:00 Kurs
6 x 9 @ 60 kg
7
Hermann
Berger
17:00 Kurs
6 x 9 @ 47.5 kg
Female Clients
1
Andrea
König
17:00 Kurs
6 x 9 @ 35 kg
2
Petra
Haas-Longitsch
06:00 Kurs
6 x 9 @ 33.5 kg
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