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On January, 2017

Browsing all posts on January, 2017

WOD, 1.2.17 – “TurbinenPower”

CrossFit Graz - CrossFit

Weightlifting

Back Squat (5 - 3 - 1 - Max Reps)

50% - 60% - 70% x MaxReps

Accessory Work

Metcon (No Measure)

5 Rounds for Quality:

15 weighted SitUps

10 Landmine Barbell Twists

45s Side Plank each side


WOD 31.1.17 – “PumpKraftWerk”

CrossFit Graz - CrossFit

Weightlifting

Bench Press (10 - 10 - 10 - 10)

@60%

Accessory Work

One Arm Dumbbell Press (10 - 10 - 10)

go heavy and fight for the 10 Reps!

Ring Rows (10 - 10 - 10)

One Arm Ring Rows!

5-10 Reps

Metcon

Metcon (Time)

21-15-9-15-21 for time

PullUps

PushUps
Go as hard as you can!

Rockstars try to do everything unbroken!


WOD, 30.1.17 – “55”

CrossFit Graz - CrossFit

Metcon

CrossFit Games Open 16.4 (AMRAP - Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups


WOD 27.1.17 – “OMG 16.3”

CrossFit Graz - CrossFit

Weightlifting

SandBag Squats (10 - 10 - 10)

Metcon

CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP - Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.


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