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Components
Overhead Squat
Metcon
Clean pause complex
Mid Thigh Box Cleans
Split Jerk
3 Touch & Go Clean & Jerk
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1729 - 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):
16 (11/5)
Workout
MOD 1729
Warm-up
20 min. Trainer´s choice
STRENGTH
1: Overhead Squat (OTM x 10, 10 sec. Bottom Hold ahap.)
Overhead Squat
Warm Up to a heavy and excellent OHS Triple. 10 min.
Choose your weight for the 10 sec. bottom hold session.
Work in teams of 2.
->10 sec. bottom hold.:
Drop into a OHS and hold the bottom position for 10 seconds.
Barbell taken from the ground!
WOD
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 min. of:
10 OHS 50/35//35/17kg
10 Burpees over Bar
10 Toes To Bar
Weightlifting
1: Clean pause complex (5 x 1 every 2 min. Climbing)
Lift off 3sec. Hold+ mid thigh 3 sec. Hold+ Power Clean + Hang Clean + jerk
2: Mid Thigh Box Cleans (5 x 3 across every 2 min.)
Set up a bar on a box at mid thigh.
At your final Pause Complex weight.
Roughly 70-80%
Pull quickly under bar, footwork. Cath high. 3 sec. Pause at catch position.
3: Split Jerk (OTM x 10, 2 Split Jerks@ 70%)
Split Jerk
4: 3 Touch & Go Clean & Jerk (3-3-3-3 every 2:30min. climbing)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, 13, November 2018
Male Clients
1
Jakob Chri ...
Weber
06:00 Kurs
10 x 1 @ 60 kg
Ersten 2 mit 80kg
1
Michael
Leisch
18:00 Kurs
10 x 1 @ 60 kg
10 s pause
1
Philipp
Sporer
17:00 Kurs
10 x 1 @ 60 kg
1
Thomas
Stiefelhagen
17:00 Kurs
10 x 1 @ 60 kg
2
Andreas
Diwald
07:00 Kurs
10 x 1 @ 50 kg
2
Felix
Winter
07:00 Kurs
10 x 1 @ 50 kg
3
Manuel
Contador
17:00 Kurs
10 x 1 @ 45 kg
4
Bernhard
Mayer
17:00 Kurs
10 x 1 @ 42.5 kg
5
Raimund
Weichenberger
WEIGHTLIFTING
10 x 1 @ 40 kg
5
Robert
Strohmaier
06:00 Kurs
10 x 1 @ 40 kg
6
Raimund
Weichenberger
07:00 Kurs
10 x 1 @ 35 kg
Female Clients
1
Nina
Budija
18:00 Kurs
10 x 1 @ 40 kg
2
Irmgard
Reiter
06:00 Kurs
10 x 1 @ 22.5 kg
2
Petra
Haas-Longitsch
06:00 Kurs
10 x 1 @ 22.5 kg
3
Theresa
Moßhammer
18:00 Kurs
10 x 1 @ 19.5 kg
4
Christa
Wagenhofer
17:00 Kurs
10 x 1 @ 17 kg
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