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Components
Clean and Jerk
Metcon
Box Squat
BAMBOO BENCH PRESS
Pull Ups /Kipping /Bu ...
Gymnastic Strength
Core Strength
Settings
Location
(All)
CrossFit Salzburg
Program
KURS
OPEN GYM
Date
Workout
MOD 1748 - CrossFit Salzburg
Class
(All)
06:00 Kurs
07:00 Kurs
Pumping Iron
17:00 Kurs
18:00 Kurs
Gymnastics
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (10/5)
Workout
MOD 1748
Warm-up
15 min. trainer´s choice.
Weightlifting
1: Clean and Jerk (10 x 1 Clean & Jerk on the 90´s climbing.)
Clean and Jerk
Build up to a heavy/max Clean & Jerk every 90 seconds over 10 Rounds.
Work in teams.
WOD
2: Metcon (Time)
For Time:
30 Clean and Jerks 80/55kg
On the Minute: 5 C2B
Time Cap: 20 min.
Use roughly 80% of Part 1.
Scale Reps of C2B to a manageable number. (Minimum of 3)
PUMPING IRON
1: Box Squat (5 x 8* every 3 min.)
Use banded weights. 60% Bumpers 40% banded.
After each set perform superfast 20 Air Squats!
Set the box at parallel.
30 min. session.
2: BAMBOO BENCH PRESS (5 x 8* across. every 3 min.)
60% bumper weight
40% banded weight
after each set go for max Push Ups.
30 min. session.
Gymnastics
20 min. Warm-Up (Bike EMOM for 9 minutes and Mobility Work)
Pull Ups /Kipping /Butterfly
15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch
Gymnastic Strength
E2MOM for 12 Minutes
Odd: max strict Ring Dips
Even: max strict Pull Ups
Find your hardest progression to get at least 5 reps each set
Core Strength
EMOM10 with 40 on/20 off
Odd: hollow hold
Even: superman hold
Find suitable progressions to go through this.
Utilise GHDs, Abmats or a Rig-Spot for dynamic movements or Hollow/Superman as static holds!
Athletes choice!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 06, December 2018
Male Clients
1
Jakob Chri ...
Weber
17:00 Kurs
1 x 1 @ 115 kg
2
Benjamin
Moser
18:00 Kurs
1 x 1 @ 95 kg
3
Felix
Winter
07:00 Kurs
1 x 1 @ 90 kg
3
Manuel
Contador
18:00 Kurs
1 x 1 @ 90 kg
4
Manfred
Jung
07:00 Kurs
1 x 1 @ 85 kg
5
Andreas
Diwald
Pumping Iron
1 x 1 @ 80 kg
6
Daniel
Wagenhofer
17:00 Kurs
1 x 1 @ 75 kg
6
Peter
Kocher
07:00 Kurs
1 x 1 @ 75 kg
7
Robert
Strohmaier
07:00 Kurs
1 x 1 @ 67.5 kg
8
Wolfgang
Peischl
07:00 Kurs
1 x 1 @ 50 kg
Female Clients
1
Nina
Budija
07:00 Kurs
1 x 1 @ 62.5 kg
2
Irmgard
Reiter
06:00 Kurs
1 x 1 @ 46 kg
3
Petra
Haas-Longitsch
17:00 Kurs
1 x 1 @ 42.5 kg
4
Andrea
König
17:00 Kurs
1 x 1 @ 40 kg
5
Christa
Wagenhofer
17:00 Kurs
1 x 1 @ 35 kg
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