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Components
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1762 - CrossFit Salzburg
Class
(All)
Kurs: 09:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
MOD 1762
"CHRISTMAS WOD"
Metcon (Time)
"12 DAYS OF CHRISTMAS" @ CFSBG
1 RMU//BMU or Burpee C2B
2 Power Snatch
3 S2OH
4 Front Squats
5 Hang Power Clean
6 Deadlifts
7 lat. Burpees over Bar
8 alt. Pistols //alt. Lunge Steps.
9 KB Swings 32/24//24/16kg
10 TTB//HKR
11 Thrusters
12 Cal. Bike
Weights: 60/40//40/25kg
Time Cap: 50 min.
This Wod is performed like the song "12 Days of Christmas"
1, 2+1, 3+2+1, 4+3+2+1...
2 Athletes will share one wokstation and work through like a you go i go format.
(Each athlete will do all the work as prescribed).
Merry Christmas!
In case of 22+ athletes we will use DBs for all lifts.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 24, December 2018
Male Clients
1
Ronny
Hotter
Kurs: 09:00
39:20
2x12kg
2
Felix
Riffelsberger
Kurs: 09:00
40:00
3
Wolfgang
Peischl
Kurs: 09:00
48:33
all with Kb.16 kg
Female Clients
1
Nina
Budija
Kurs: 09:00
40:22
Team Elf-Brit
2
Irmgard
Reiter
Kurs: 09:00
39:20
Team Ronny
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