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On September, 2018

Browsing all posts on September, 2018

CF Weightlifting, 13.9.18 – “HCTANS”

CrossFit Graz - CrossFit Weightlifting

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Weightlifting

Power Snatch (3 - 3 - 3 - 1 - 1 - 1...)

12min to find you todays max.

Metcon

CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#
scale weight accordingly.

u should aim for coming at least in round 3.

Performance Care, 13.9.18 – “Notre Dame”

CrossFit Graz - Performance Care

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StrongMan Conditioning and Strength

Metcon (Weight)

3 sets of

30s Dual Kettlebell FrontRack Hold

30s Dual Kettlebell Overhead Hold

Rest 90-120s

If you not able to hold them OH

go for 60s in Frontrack.

AHAP

Metcon (Weight)

3 Rounds of:

3 KettleBell FrontRack Squats @50X0

3 Kettlebell FrontRack Squats @22X0

3 Kettlebell FrontRack Squats without temp

Rest 2 min

to be performed unbroken

Metcon (AMRAP - Reps)

1 Round of Max Effort

within 90s Perform:

20/15Cal Bike

remaining Time: SlamBalls

1 2 3 4 5 6

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