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Components
Push Press
Metcon
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1623 - 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):
20 (13/7)
Workout
MOD 1623
Warm-up
20 min. Warm Up
STRENGTH
1: Push Press (Every 2 min. X 5, 5 Push Press ahap across)
Push Press
20 min. Session.
10 min to warm up to working sets.
Then every 2 min. 5 x 5 across as heavy as possible.
WOD
2: Metcon (AMRAP - Reps)
9 Min. AMRAP
100 Wall Balls. 20/14lbs.
Max. power Snatches with remaining time.
60/42,5//42,5/30kg
Minimum Work Requirement.
20 Snatches!
Scale weights as needed.
WEIGHTLIFTING
1: Metcon (No Measure)
On the 90‘s x 5
3 High Hang Snatch @ 50%
Followed by
On the 90‘s x 5
High Hang Snatch + Hang Snatch @ 60%
Followed by
On the 90’s x 5
Hang Snatch + Snatch @ 70%
Followed by
On the 90’s x 5
Snatch High Pull + Snatch @ 80%
Followed by
On the 90’s x 3
3-5 Snatch Deadlifts @ 90% pause 3 seconds at knees.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 17, July 2018
Male Clients
1
John
J. Geser
17:00 Kurs
5 x 5 @ 100 kg
2
Andreas
Diwald
07:00 Kurs
5 x 5 @ 80 kg
3
Jakob Chri ...
Weber
07:00 Kurs
5 x 5 @ 70 kg
3
Niki
Selner
17:00 Kurs
5 x 5 @ 70 kg
3
Philipp
Sporer
07:00 Kurs
5 x 5 @ 70 kg
3
Thomas
Thaller
18:00 Kurs
5 x 5 @ 70 kg
Auf Form geachtet
4
Daniel
Angerer
17:00 Kurs
5 x 5 @ 60 kg
4
Robert
Esterer
17:00 Kurs
5 x 5 @ 60 kg
5
Bernhard
Mayer
17:00 Kurs
5 x 5 @ 50 kg
5
Hermann
Berger
18:00 Kurs
5 x 5 @ 50 kg
Geringeres Gewicht, gute Form
6
Manuel
Contador
17:00 Kurs
5 x 5 @ 45 kg
7
Raimund
Weichenberger
07:00 Kurs
5 x 5 @ 40 kg
8
Markus
Kendlbacher
17:00 Kurs
5 x 5 @ 35 kg
Female Clients
1
Private
07:00 Kurs
5 x 5 @ 50 kg
2
Nina
Budija
17:00 Kurs
5 x 5 @ 37.5 kg
3
Naomi
Marx
18:00 Kurs
5 x 5 @ 35 kg
4
Gitti
Reymendt
06:00 Kurs
5 x 5 @ 32.5 kg
4
Irmgard
Reiter
WEIGHTLIFTING
5 x 5 @ 32.5 kg
4
Irmgard
Reiter
07:00 Kurs
5 x 5 @ 32.5 kg
5
Strumegger
Sandra
17:00 Kurs
5 x 5 @ 22.5 kg
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