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Components
Metcon
Metcon
CJJ
Push Press
Clean Pull
Karen
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 2043 - CrossFit Salzburg
Class
(All)
BOOT CAMP
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
MOD 2043
BOOT CAMP
Metcon (3 Rounds for reps)
In Teams of 2:
With a Running clock
10 Min. Max. Effort Row for Cal.
10 Min. Max. Effort Burpees over Rower
10 Min. Max. Effort Reps of DT DB or KB
22,5/15//15/10 or 24/16//16/12kg
Scale Weights as needed.
DT: 12 DL/9 HPC/6 JERKS
Scoring:
Round 1: Total Cal Row
Round 2: Total Burpees
Round 3: Total Reps of Dt (27Reps/Round)
Metcon (Distance)
T.B.A. @ the whiteboard.
Weightlifting
Start 7:45
1: CJJ
- Clean
- 2 x Jerk
20 min. for a heavy complex
2: Push Press
Push Press
80-90% of 1RM
Every 2
3: Clean Pull (3 x 3)
Clean Pull
Every 90 sec.
1st to the knees (2 sec. hold)
2nd to mid thigh (2 sec hold)
3rd all the way
4: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, 23, November 2019
Male Clients
1
Andreas
Diwald
BOOT CAMP
749 Total Reps
1
Jakob Chri ...
Weber
BOOT CAMP
749 Total Reps
Tom Turbo/Andi
2
Philipp
Beer
BOOT CAMP
649 Total Reps
2x 24kg kb
3
Felix
Riffelsberger
BOOT CAMP
640 Total Reps
luca
3
Luca
Pöschl
BOOT CAMP
640 Total Reps
Felix
4
Thomas
Thaller
BOOT CAMP
749 Total Reps
5
Thao
Nguyen
BOOT CAMP
597 Total Reps
15kg DB, Team Flo
6
Nikos
Karasavvidis
BOOT CAMP
507 Total Reps
7
Manfred
Schütze
BOOT CAMP
488 Total Reps
Robert 20Kg
Female Clients
1
Nina
Budija
BOOT CAMP
720 Total Reps
Team Power
2
Irmgard
Reiter
BOOT CAMP
477 Total Reps
Team Susi
2
Susanne
Pöschl-Weyland
BOOT CAMP
477 Total Reps
Team Irmi
3
Anita
Perchermeier
BOOT CAMP
460 Total Reps
12 kg KB Team Theresa
3
Theresa
Walkner
BOOT CAMP
460 Total Reps
Team Anita
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