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Components
Snatch technique
AMANDA
Metcon
Metcon
Power Clean
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1995 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
Kurs: 12:15
STRENGTH "LIFTING WEIGHTS"
17:00 Kurs
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (12/5)
Workout
MOD 1995
Warm-up
20 Min. Trainer´s choice.
Weightlifting
1: Snatch technique (1-1-1-1-1 climbing)
Snatch Technique
On the 2:00 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
15 Min. session.
Warm up to 50% 0f 1 RM then climb over 5 sets to a heavy and excelent complex.
50-60-70-75-80%
BENCHMARK
Pick either one.
Each WOD got a 15 Min. Time Cap.
1: AMANDA (Time)
For Time:
9-7-5
-Ring Muscle Ups
-Squat Snatch
2: Metcon (Time)
For Time:
9-7-5
Bar Muscle Up
Squat Snatch 61/43//43/25kg
3: Metcon (Time)
For Time:
18-14-10
-Burpee C2B or Burpee Pull Up
-Squat Snatch (Power Snatch plus OHS is fine) @ light weight (40%1RM)
Lifting Weights
Pull Cylce 3/3
15 min. General Warm Up
15 min. specific Warm Up
1: Power Clean (5 x 7)
Power Clean
@65-75%
Every 4 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 27, September 2019
Male Clients
1
Max
Strohmaier
17:00 Kurs
1 x 1 @ 72 kg
2
Andreas
Diwald
Kurs: 12:15
1 x 1 @ 61 kg
2
Michael
Leisch
Kurs: 12:15
1 x 1 @ 61 kg
2
Philipp
Sporer
Kurs: 12:15
1 x 1 @ 61 kg
3
Jakob Chri ...
Weber
Kurs: 12:15
5 x 1 @ 60 kg
4
Paul
Schwab
06:00 Kurs
1 x 1 @ 50 kg
55kg fail
5
Robert
Esterer
06:00 Kurs
1 x 1 @ 45 kg
6
Andreas
Myrberg
17:00 Kurs
1 x 1 @ 40 kg
6
Felix
Riffelsberger
Kurs: 12:15
1 x 1 @ 40 kg
quality WOD
7
Florian
Otzmann
06:00 Kurs
1 x 1 @ 37 kg
8
Patrick
Scharfetter
Kurs: 12:15
1 x 1 @ 30 kg
9
Stefan
Fassl
Kurs: 12:15
1 x 1 @ 15 kg
Female Clients
1
Petra
Haas-Longitsch
06:00 Kurs
1 x 1 @ 25 kg
2
Ines
Riffelsberger
17:00 Kurs
1 x 1 @ 22 kg
3
Irmgard
Reiter
06:00 Kurs
1 x 1 @ 12 kg
4
Claudia
Wernig
Kurs: 12:15
1 x 1 @ 7 kg
4
Karin
Moder
Kurs: 12:15
1 x 1 @ 7 kg
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