1. Juli 2022 – CrossFit Kampfgeist

MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

Standort: Rudolf-Diesel-Str.29, 64331 Weiterstadt, Germany

1. Juli 2022

Jul

Posted by Emanuel Erlewein on Jul 01, 2022 in WOD-Post

Friday, July 1st 2022

Warm-up

A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax

C. Specific
2 sets
3 clean first pull
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)

Weightlifting

Clean and Jerk (1 rep max)

TC: 15 min
Score: Weight

Metcon

Metcon (Time)

2 rounds for time
50 WallBalls 9/6 KG
50 KBS 24/16 KG

TC: 12 minutes
Score: Time

Extra Accessory

Metcon (Weight)

Unstable KB Press
3 x 10/arm
Rest as needed between sets

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