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On July, 2017

Browsing all posts on July, 2017

WOD, 1.8.17 – “Happy Lifting”

CrossFit Graz - CrossFit

Weightlifting

Metcon (Weight)

Every 2:30min for 7 Sets:

1 Hang(Squat)Clean

1 FrontSquat

2 Jerks
Rockstars should go for a Max of the Day.

Newbies focus on the movement!

Metcon (No Measure)

3 Rounds for Quality:

5 Romanian Deadlifts @40-60% of your 1RM

6-8 SplitSquats AHAP


WOD, 28.7.17 – “GansgtaGymnast”

CrossFit Graz - CrossFit

Gymnastics

Metcon (No Measure)

We are going to spend 20min on Skillwork for KIPPING and KIPPNG Toes2Bar

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP

10 PlateClimbs

10 Toes2Bar

30s HollowBody Hold


WOD, 27.7.17 – “Willy Wonka”

CrossFit Graz - Performance Care

StrongMan Conditioning and Strength

Metcon (Weight)

3 rounds of:

8-12 Single Arm DB Press @30X1

3-5 ChinUps @30X2

Metcon (Weight)

3 Rounds of:

6-8 Single Arm Dumbbell BenchPress each arm @30X2

8-12 supinated Bent over Barbell Rows @30X1

StrongMan Conditioning and Strength

Metcon (Distance)

3 Rounds for MAX effort:

Within 1 minute perform:

15/10 Cal Row

remaining time:

5m ShuttleSprints

Rest as needed between sets


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