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CrossFit Graz – Blog

WOD, 9.2.19 – DayWalker

CrossFit Graz - CrossFit

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Metcon

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

WOD, 8.2.19 – Redemption

CrossFit Graz - CrossFit

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Metcon

CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Performance Care, 7.2.19

CrossFit Graz - Performance Care

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StrongMan Conditioning and Strength

Bench Press (5-5-5-5-5)

3 Way Raise (10-10-10-10-10)

Palloff Press (10-10-10-10-10)

StrongMan Conditioning and Strength

Metcon (No Measure)

3 rounds of:

• 20 s Battle rope

• 20 s DB thrusters

• 20s Slam balls

• 2 min Rest

CrossFit Weightlifting, 7.2.19

CrossFit Graz - CrossFit Weightlifting

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Weightlifting

Metcon (Weight)

15min to find you Max in:

1 HangSquatClean

1 FrontSquat

Metcon

Metcon (AMRAP - Reps)

Teams of two:

Ascending Ladder

12min AMRAP

2 Power Cleans

2 HandstandPushUps

4 PowerCleans

4 Handstand PushUps

6/6 8/8...
82,5/60kg

Only one is working at a time

partition reps and movements however you want!

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