3D-GYM School of Fitness

Physiotherapie | Training | Sport

CrossFit-Salzburg

10. September 2017
by Andreas Diwald
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MOD 1166

CrossFit Salzburg – Kurs

1: Metcon (No Measure)

15 min. Pistol Practise
Practise progressions up to weighted PISTOLS.

2: Metcon (No Measure)

Work up to a heavy 1 Arm Snatch.
(10 min. session)

Use Dumbbells or Kettlebells (8-45kg)

3: Metcon (Time)

For Time:

50-40-30-20-10

alt. 1 arm Snatch 24/16//16/12kg

alt Pistols

Time Cap: 15 min.

Dumbbells Optional!

8. September 2017
by Andreas Diwald
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MOD 1164

CrossFit Salzburg – Kurs

GAMEDAY

Metcon (AMRAP – Reps)

ADRIATIC THROWDOWN WOD 3 Team

In teams of 2

AMRAP 30 min.

200m Row

18 Toes To Bar

15 Wall Balls 20/14lbs.

10 Box Jumps 60/50cm

each Partner completes 1 full round then switch.
Shoot for unbroken rounds.

Scale as needed.

7. September 2017
by Andreas Diwald
0 comments

MOD 1164

CrossFit Salzburg – Kurs

GAMEDAY

Metcon (AMRAP – Reps)

ADRIATIC THROWDOWN WOD 3 Team

In teams of 2

AMRAP 30 min.

200m Row

18 Toes To Bar

15 Wall Balls 20/14lbs.

10 Box Jumps 60/50cm

each Partner completes 1 full round then switch.
Shoot for unbroken rounds.

Scale as needed.

6. September 2017
by Andreas Diwald
0 comments

MOD 1164

CrossFit Salzburg – Kurs

1: Power Clean (Build up to a 3RM Power Clean)

Work in teams

(18 min. session)

2: Metcon (Time)

3 Rounds for time of:

10 Power Clean 60/40//40/25kg

15 C2B

30 Wall Balls 20/14lbs.

Time Cap: 15 min.

Rx+: 70/47,5kg

5. September 2017
by Andreas Diwald
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MOD 1163 TEAM

CrossFit Salzburg – Kurs

Teams of 2

WEEKLY TEAM FITNESS CHALLENGE

Metcon (AMRAP – Rounds and Reps)

AMRAP 26 Min

60 Power Snatch 40/30//30/20

50 Box Jumps 60/50cm

40 T2B/Straight Leg Raise

30 Cal Row (Ladies 21 Cal)