CrossFit Graz - CrossFit

Metcon

Metcon (AMRAP - Reps)

Teams of two, alternating minutes:

EMOM10

Thruster 50/35kg

5 min Rest

EMOM10

Pullups

5min Rest

EMOM10

Burpee over Bar

CrossFit Graz - CrossFit

Weightlifting

Back Squat (2 - 2 - 4 - 4 - 4 - 4 - MaxReps)

@65%

@72,5%

@77,5% 4x4 and max reps

Accessory Work

Bulgarian Split Squats (6 - 6 - 6 )

each leg AHAP

One legged Romanian Deadlift (5 - 5 - 5)

each leg

CrossFit Graz - CrossFit

StrongMan Conditioning and Strength

Bent Over Row (10 - 10 - 10)

Landmine Row (10 - 10 - 10)

StrongMan Conditioning and Strength

Yoke Carry (1 - 1 - 1 )

3 heavy lengths!

StrongMan Conditioning and Strength

Sled Pull (1x4 Lengths)

with harness all out!

FINISHER

SandBag Carry

1 round to BlocHouse and back

CrossFit Graz - CrossFit

Weightlifting

PowerCluster (3 - 3 - 3 - ...)

Every 90s for 15 Sets.

Focus on Movement and Speed.

Tripping in the catch or whatever is a no rep...

Gymnastics

for 10-15min work on your handstand skills.

if you need help, your coach will provide you with some progressions you can work on.

CrossFit Graz - CrossFit

Weightlifting

Floor Press (10-10-10-maxrep)

Face Pulls (15-15-15)

Metcon

Metcon (Calories)

teams of two, 5 rounds:

athlete 1: 2min Row for Cals

athlete 2: 2min Double Unders
score the calories

Metcon (AMRAP - Reps)

Double Unders.
score the Double Unders