CrossFit Graz - CrossFit

Weightlifting

Back Squat (4 - 4 - 3 - 3 - 2)

@32X1

Built weights slightly from last week.

Accessory Work

superset following movements:

Split Squat (3x 6-8 Reps)

Front Foot elevated

staggered Stance Romanian Deadlift (3x 6-8 Reps)

Russian Twists (3x15)

with a dumbbell

L+R=1

CrossFit Graz - Performance Care

StrongMan Conditioning and Strength

Metcon (Weight)

3 Rounds of:

1 heavy sledpull

6-8 "3"Point Dumbbell Rows

Metcon (Weight)

3 rounds of:

6-8 seated Arnold Press @2112

6-10 supinated RingRows @2112

Metcon (Weight)

3 Rounds of:

6-8 Halfkneeling Landmine Press @2112

3-5 ArchPulls

Metcon (3 Rounds for calories)

3 Rounds for Max Effort:

45sec Assault Bike
rest as needed between sets

CrossFit Graz - CrossFit

SkillWork

Metcon (No Measure)

We will work for 20min on our Kipping Skills with a bunch of Progressions.

Gymnastics

Metcon (Time)

For Time:

10 down to 1, descending ladder:

Strict PullUps

Strict Handstand PushUps

Burpees
20min TimeCap

CrossFit Graz - CrossFit

Metcon

Metcon (No Measure)

EMOM 30

Min1: Row 15/10 Cal

Min2: 10 alternating DB Snatch

Min3: 20 Goblet Squats

Min4: 10 Handstand PushUps

Min5: 10 Strict ChinUps

Min6: 5 Sandbag over Shoulder

CrossFit Graz - CrossFit

Metcon

Metcon (AMRAP - Rounds and Reps)

In teams of 3,

30min AMRAP:

3 RopeClimbs

5 Renegade Ropes

10 Jumping Lunges

15/10 Cal Bike
dived work however you want between the teammates but only one is working at a time!