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On January, 2018

Browsing all posts on January, 2018

WOD, 1.2.18 – “The Real Ninja”

CrossFit Graz - Performance Care

StrongMan Conditioning and Strength

Metcon (No Measure)

3 rounds of:

5/5/5/5 Shoulder Opener

1min Obliqu Opener

10 Bent over Barbell Rows

StrongMan Conditioning and Strength

Yoke Carry

20 min for some heavy lengths

StrongMan Conditioning and Strength

Metcon (No Measure)

Obstacle Course

We are building a little O Course and having a little fun!

Weightlifting

Back Squat (2-2-2-20)

WOD, 31.1.18 – “PowerTrain”

CrossFit Graz - CrossFit

Weightlifting

Metcon (Weight)

Every 90s for 10 Sets

1 PowerSnatch

1 SquatSnatch
Starting light and building up.

Try to hit the same max numbers than 2 Weeks ago.

SkillWork

Metcon (Time)

For The RockStars:

10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10 for time

Unbroken Double Unders
Double Under Virgins work on their first Climax with the coach! 🙂

Metcon

Metcon (AMRAP - Rounds and Reps)

5min AMRAP:

30 Double Unders

10 HangPowerSnatch 45/30kg
INT 30/15kg

WOD, 30.1.18 – “DreamTeam”

CrossFit Graz - CrossFit

Metcon

Metcon (Time)

In Teams of two with one working at a time

FOR TIME:

1600m Row

100 Burpees over Rower

50 lengths single arm Farmers Walk

100 (single arm weighted) Box Step Overs

50 Strict PullUps

1600m Row
40min TimeCap

1 2 3 4 5 6 7

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