CrossFit Graz - CrossFit

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Metcon

Metcon (Time)

16 Shoulder-to-Overhead (185/135 lb.)

24 KB Swings (24/16 kg)

24 Wall Balls (20/14 lb.)

20 Shoulder-to-Overhead (155/115 lb.)

24 KB Swings (24/16 kg)

24 Wall Balls (20/14 lb.)

24 Shoulder-to-Overhead (135/95 lb.)

24 KB Swings (24/16 kg)

24 Wall Balls (20/14 lb.)

CrossFit Graz - CrossFit

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Metcon

Metcon (Time)

15 Hurdle Jumps

15 GHD Sit-ups

15/12 Cal. Assault Bike

Rest 1 min.

5 rounds

CrossFit Graz - CrossFit Weightlifting

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SkillWork

Metcon (No Measure)

Every 90s for 10 Sets

High Hang Snatch

Below The Knee Snatch

Snatch
all of them supposed to be SQUAT if you can.

Keep load light, stay snappy, explosive and safe!

Barbell Cycling Workout

Metcon (AMRAP - Rounds and Reps)

Teams of 2

one working at a time

AMRAP12 min:

50 PowerSnatch

50 SquatSnatch

50 BTN PushPress

50 OverheadSquats
Rx 35/25kg

Partner must be tagged before you switch.

CrossFit Graz - Performance Care

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StrongMan Conditioning and Strength

Max Height Box Jump (Distance)

Max Height Box Jump
SEATED. 12 min to work on it!

Metcon

Metcon (Weight)

3-5 rounds of:

10 KB Clean and Jerks

1 length OH Carry

10 Frantrack Lunges
Scale OH Carry to Frontrack if needed.

Make at least 2-3 of the rounds challenging for you!

CrossFit Graz - CrossFit

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Metcon

Metcon (Time)

7 Bar Muscle-ups

7 Chest-to-Bar Pull-ups

7 Chin-Over-Bar Pull-ups

21 Thrusters

5 Bar Muscle-ups

5 Chest-to-Bar Pull-ups

5 Chin-Over-Bar Pull-ups

15 Thrusters

3 Bar Muscle-ups

3 Chest-to-Bar Pull-ups

3 Chin-Over-Bar Pull-ups

9 Thrusters