CrossFit Graz - CrossFit

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Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Graz - CrossFit Weightlifting

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Barbell Cycling Workout

emom: PowerCluster (10x5)

increase weight every 2 min.

Metcon (Weight)

DT-wist

Perform following complex unbroken with a kettlebell for max load on each arm:

12 Single Arm Deadlifts

9 Single Arm Cleans

6 Single Arm Shoulder to Overhead

CrossFit Graz - Performance Care

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StrongMan Conditioning and Strength

Metcon (No Measure)

Emom 12

Min 1: 5 Broad Jumps

Min 2: 3-6 half kneeling Bottom Up KettleBell Press

Min 3: 10 Band PullThroughs

Min 4: 40s Bike or Row

Metcon (Weight)

3 Rounds of:

1 lenght Farmers Carry

3 seated Box Jumps for height

Metcon (AMRAP - Rounds and Reps)

Teams of 2

15min AMRAP

1 Round SandBag Carry AHAP

20 Toes2Bar (10 each)

CrossFit Graz - CrossFit

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Metcon

Metcon (AMRAP - Rounds)

Every 3min for 7 Sets:

8 Deadlifts

10 Burpees

12 Box Jump Overs

90/55kg
Rx+ Every 2min for a maximum of 10 Sets.

Accessory Work

Metcon (No Measure)

3 rounds of controlled movement:

1min WallSit

1min Plank Hold

1 Round easy jog
This is not ment to be another Workout!

CrossFit Graz - CrossFit

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Weightlifting

Metcon (No Measure)

20min Rounds of:

8-12 BenchPress

Max Rep supinated Grip RingRows @2022

Metcon

Metcon (Time)

For Time:

30 Band resisted PushUps

20 alt. Dumbell Snatches AHAP

10 Single Arm Pushpress each
10 min TimeCap

Go Hard Go All Out!