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On February, 2017

Browsing all posts on February, 2017

WOD, 1.3.17 – “Grumpy Cat”

CrossFit Graz - CrossFit

Weightlifting

Power Snatch (4 - 4 - 2 - 2 - 1 - 1)

Every 2:30min for a daily Max.

U can go touch and Go or make fast singles.

SkillWork

Metcon (No Measure)

10-15min Hanstand Walk SkillWork
We are going to provide you with some progressions for your HandstandWalk Skills

Metcon

Metcon (Time)

3 Rounds for Time:

7m HandStandWalk

5 PowerSnatch 60/40kg
Rock*s

PowerSnatch have to be reseted on the ground each Rep.

--------------

Newbies

3 Rounds for time:

35s Handstan Hold

10 american KB swings 16/12kg


WOD, 28.2.17 “NoJoke”

CrossFit Graz - CrossFit

Weightlifting

Back Squat (5 - 3 - 2 - 1 - MaxReps)

Rock*s

1x5@50%

1x3@60%

1x2@70

1x1@75%

1x for MAX Reps @80%

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Newbies

5x8 @the heaviest weight from last week

Accessory Work

3 - 5 Rounds of:

Front Rack Lunge (12 - 12 - 12 )

12-16 Steps AHAP

GHD Situps (15 - 15 - 15)

5 - 15 depending on your experience

Single Leg Hip Bidge (10 - 10 - 10 each leg)


WOD 27.2.17- “MetCon Medley”

CrossFit Graz - CrossFit

Metcon

Rx 42,5/30kg

Scaled 30/15kg

Metcon (AMRAP - Reps)

7min AMRAP

7 PowerCleans

7 Thruster

7 Burpees over Bar
3min REST

Metcon (AMRAP - Reps)

5min AMRAP

7 PushPress

7 PushJerk

7 Burpee over Bar
3min REST

Metcon (AMRAP - Reps)

3min AMRAP

Thruster
2min REST

Metcon (AMRAP - Reps)

2min AMRAP

Burpee Over Bar

Metcon (AMRAP - Reps)

For Time:

Add All your

REPS

together 🙂


WOD, 25.2.17 – “Post 17.1 Team Blues”

CrossFit Graz - CrossFit

Metcon

Metcon (Time)

Team WOD in teams of 2 For Time:

100 Cal of something

50 Deadlifts 60/45kg

100 Cal of something

50 PowerCleans 50/35kg

100 Cal of something

50 Thruster 45/30kg
One is working at a time.

RX+ all barbell movements 60/45kg

WOD 24.2.17 – OpenWOD 17.1″

CrossFit Graz - CrossFit

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

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Name: Stefan Pecnik
Phone: 0660 2769378
Address: Puchstraße 17, 8020 Graz