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On November, 2017

Browsing all posts on November, 2017

KickOff, 30.11.17 – “T-Rex”

CrossFit Graz - KickOff Elements Class

Weightlifting

Shoulder Press (3 - 3 - 3 - ...)

Find todays 3RM

Metcon

Metcon (3 Rounds for reps)

For Max Reps:

2min Burpees

2min Situps

2min Stricht Dumbbell Press
15s Transition between blocks

CF WL, 30.11.17 – “Generalprobe”

CrossFit Graz - CrossFit Weightlifting

Weightlifting

Hang Snatch (2 - 2 - 2 - 2 - ...)

withing 20 min find your MAX of the Day.

Try to stay consistant, fast and perfect in your movement.

Still training, no competition yet so work for it!

Metcon

Metcon (Time)

FOR TIME:

30 - 20 - 10 - 5

PowerSnatch

HangSquatSnatch

BHN PushPress

Overhead Squat

Rx 35/25kg

Sc 25/15kg

Rx+ 45/35kg
You HAVE to break up the set after 10 Reps and reset!

Work on smooth, economic motion and efficient Barbell Cycling!


WOD, 30.11.17 – “Speedy Wanz”

CrossFit Graz - Performance Care

StrongMan Conditioning and Strength

Metcon (No Measure)

3 rounds of:

5 Jefferson Curls

10 weighted Straddle Good Mornings

5 1/4 Turkish GetUps

StrongMan Conditioning and Strength

AGILITY LADDER

Again, we are going to spend some time to improve our agility, coordination and Speed!

Metcon (Weight)

20min going for rounds of:

1 length One Arm FarmersCarry each arm

15 MedBall Slams as explosive as possible

WOD, 29.11.17 – “WinniePooh”

CrossFit Graz - CrossFit

Metcon

Metcon (Weight)

Every 5 min for 7 Sets

5Reps

BEAR COMPLEX
1 REP=

1 PowerClean

1 FrontSquat

1 Shoulder to Overhead

1 BackSquat

1 Shoulder to Overhead

Increase weight each set to a Max of the Day

1 2 3 4 5 6 7

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