CrossFit Graz - CrossFit

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Metcon

Metcon (AMRAP - Rounds and Reps)

1 Strict HSPU

2 OH Barbell Lunges (30/20kg.)

2 Strict HSPU

4 OH Barbell Lunges

and so on …

As far as possible in 12 min.
40/30kg

FIT.: Metcon (AMRAP - Rounds and Reps)

1 Pike Push-up or L-Seated Press

2 OH Plate Lunges if not possible –

without

2 Pike Push-ups

4 OH Plate Lunges

and so on …

As far as possible in 12 min.
If None of The movements ist performed RX because You are nee, or injured, or The workouts Hits your weaknesses or You Just dont want to Push so much in that day...the FITNESS Option ist your choice!!!

CrossFit Graz - CrossFit

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Weightlifting

Deadlift (10-10-10)

Z - Press (8-6-4)

built

Weighted Pull-ups (10-5-3)

built

Metcon

Metcon (AMRAP - Reps)

TABATA

8x Mountain Climbers

straight into

8x Toes2 Bar

CrossFit Graz - CrossFit Weightlifting

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Weightlifting

Metcon (Weight)

Every 2min for 10 Sets

1 PowerClean

1 HangSquatClean

1 FrontSquat
dont start too light and push yourself towards the end!

Barbell Cycling Workout

Metcon (Time)

5 rounds for time

12 Deadlifts

9 HangCleans

6 PushJerks
60/42,5 kg

Every time you drop the bar:

3 Burpees over Bar

CrossFit Graz - Performance Care

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StrongMan Conditioning and Strength

Metcon (No Measure)

30min rounds of:

1 length heavy Rope Pull

50 unbroken Double unders

6-8 Single arm DB/KB Rows

1 lenght quadruped Crawl

Metcon

Metcon (AMRAP - Rounds and Reps)

12 AMRAP

1 Round ODD Object Carry

10 Box Step Overs with that thing

FINISHER

s : Metcon (Calories)

45s All Out test on:

Bike

Row

Run or

Ski
choose your destiny.

OPTIONAL

CrossFit Graz - CrossFit

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SkillWork

Metcon (No Measure)

Every 90s for 9 Sets

Int1. 2-10 alt. Pistols

Int2. 5-10 Unbroken T2B

Int3. 1-3 Rope climbs

Metcon

Metcon (Time)

surprise Workout