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Components
Behind The Neck Jerk
Metcon
High-Hang Clean
Hang Clean
3 Position Clean
2 clean lift offs + C ...
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1851 - 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):
26 (23/3)
Workout
MOD 1851
Warm-up
15 Min. Trainer´s choice.
STRENGTH
1: Behind The Neck Jerk (12 min. to establish a Heavy.(1RM) 5-4-3-2-1-1-1)
Behind The Neck Jerk
Power or Split is allowed.
Work up to a heavy and excellent Rep using this Rep Scheme:
5 @50%-4@60%-3@70%-2@80%-1@90%-1@95%-1@100%
on the 90´s.
Drop heavy Reps!
Work in teams.
WOD
2: Metcon (Time)
"REAR END"
3 Rounds of:
60 Double unders
45 Air Squats
21/15 Cal Bike.
10 BN Jerks @50- 80%*
Time Cap: 20 min.
If class is crowded split class into 2 heats with a 2 min. delay.
*Choose a weight that let‘s you move safe and with great form.
50-80% is a wide range.
Weightlifting
1: High-Hang Clean (5 x 4 on the 90´s)
High-Hang Clean
Set 1 @40%
Set 2@50%
Set 3@55%
Set 4@60%
Set 5@65%
ad a Push Press to the final Rep of each set.
2: Hang Clean (5 x 3 on the 90´s)
Hang Clean
Set 1,2 @ 65%
Set 3,4 @ 70%
Set 5 @ 75%
ad a Push Jerk to the final rep of each set.
3: 3 Position Clean (6 x 1 every 2 min.)
Pockets-Hang-Floor
Set 1,2 @ 75%
Set 3,4 @ 80%
Set 5,6 @ 85%
ad a Split Jerk to the final rep of each set.
4: 2 clean lift offs + Clean & Jerk (1-1-1 every 2 min)
2 clean lift offs with a 2 sec. pause then full squat clean & jerk.
Set 1 @ 85%
Set 2 @ 87%
Set 3 @ 90%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 09, April 2019
Male Clients
1
Tobias
Bromma
WEIGHTLIFTING
1 x 1 @ 125 kg
2
Jakob Chri ...
Weber
17:00 Kurs
1 x 1 @ 120 kg
3
Gregor
Herbst
07:00 Kurs
1 x 1 @ 110 kg
3
Thomas
Thaller
17:00 Kurs
1 x 1 @ 110 kg
4
Michael
Leisch
WEIGHTLIFTING
1 x 1 @ 105 kg
5
Andreas
Diwald
07:00 Kurs
1 x 1 @ 100 kg
5
Max
Strohmaier
06:00 Kurs
1 x 1 @ 100 kg
6
Philipp
Sporer
17:00 Kurs
1 x 1 @ 95 kg
7
Daniel
Angerer
18:00 Kurs
1 x 1 @ 90 kg
7
Niki
Selner
07:00 Kurs
1 x 1 @ 90 kg
8
Andreas
Myrberg
17:00 Kurs
1 x 1 @ 85 kg
9
Felix
Riffelsberger
07:00 Kurs
1 x 1 @ 75 kg
9
Raimund
Weichenberger
07:00 Kurs
1 x 1 @ 75 kg
10
Bernhard
Mayer
17:00 Kurs
1 x 1 @ 70 kg
10
Manfred
Schütze
17:00 Kurs
1 x 1 @ 70 kg
10
Markus
Becker
07:00 Kurs
1 x 1 @ 70 kg
10
Markus
Kendlbacher
07:00 Kurs
1 x 1 @ 70 kg
10
Robert
Oberst
06:00 Kurs
1 x 1 @ 70 kg
11
Daniel
Baker
06:00 Kurs
1 x 1 @ 60 kg
11
Robert
Strohmaier
06:00 Kurs
1 x 1 @ 60 kg
12
Paul
Schwab
06:00 Kurs
1 x 1 @ 55 kg
12
Thao
Nguyen
07:00 Kurs
1 x 1 @ 55 kg
12
Wolfgang
Peischl
06:00 Kurs
1 x 1 @ 55 kg
Female Clients
1
Nina
Budija
17:00 Kurs
1 x 1 @ 65 kg
2
Petra
Haas-Longitsch
06:00 Kurs
1 x 1 @ 37 kg
3
Irmgard
Reiter
06:00 Kurs
1 x 1 @ 32 kg
normale Jerks
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