CrossFit Graz - CrossFit Weightlifting

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Weightlifting

Metcon (Weight)

3 HangClean and Jerk
Built to a heavy set

Metcon

Metcon (Time)

Teams of 2

60 HangCleans

60 FrontSquats

60 Hangsquatclean and Jerks
Between Movements choose wisely one of the following:

2 rounds running

50/37 cal Bike

500m Row

10 ropeclimbs

25 burpee pullups

CrossFit Graz - CrossFit

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Metcon

Metcon (Time)

For Time:

200 Meter Run

27 Wallballs (20/14), 27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14), 21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14), 15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14), 9 Box Jumps (24/20)

200 Meter Run

CrossFit Graz - Rowing/Endurance Club

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Mini Triple 3 (Time)

12 Rounds for Time:

alternating movements:

250m Row

25 Double Unders

Run 400m

50min TimeCap

CrossFit Graz - AddOn

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Metcon (AMRAP - Rounds)

Wod

35min Rounds

• 10 alt back rack reverse lunges

• 10 single leg deadlift

• 15/12 cal bike

CrossFit Graz - CrossFit

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Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (75/52,5kg)

12/9 Calorie Assault Bike

Rest 6 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (60/42,5kg)

12/9 Calorie Assault Bike