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CrossFit Graz – Blog

WOD, 31.1.19

CrossFit Graz - CrossFit Weightlifting

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Weightlifting

Muscle Snatch (3-3-3)

Power Snatch (2-2-2)

Squat Snatch (1-1-1)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Rowable

CrossFit Graz - Rowing/Endurance Club

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Rowing Club WOD

5-10min Warm Up

Stroke Pyramid - Row 10 strokes hard followed by 10 light; then row 20 strokes hard followed by 20 light; 30 hard and 30 light...

10/10, 20/20, 30/30, 40/40, 50/50, (60/60), 40/40, 30/30, 20/20, 10/10

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EMOM: Metcon (12 Rounds for time)

12min EMOM

ODD: RX 15/12 cal row | Fitness 10/8cal row | Beginner 5cal row

EVEN: RX 15/12 burpees | Fitness 10/8 burpees | Beginner 5 burpees

WOD, 3.1.19 – “Bring-It-On!”

CrossFit Graz - CrossFit

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Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

1 2 3 4 5 6 7 8 9 10 11 211

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Name: Stefan Pecnik
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