11. Mai 2024 – 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

11. Mai 2024

Mai

Posted by Emanuel Erlewein on Mai 11, 2024 in WOD-Post

CrossFit – Sat, May 11

Warm-Up

1 ROUND

6 Bootstrappers

8 Squat with a T Spine Twist

:30 Active Hang

200m Run

Into…

2 ROUNDS

6 Goblet-Squats

8 PVC Pass Throughs

10 Scap Pull-Ups (Kip Swings on Round 2)

Into…

1 ROUND

6 Russian-Swings

8 PVC OHS

10 Knees-High / Toes-to-Space

200m Run

Strength – All

EMOM x 10 MINUTES* (Weight)

1 Hang Snatch

1 Snatch

*Start Light and end Moderate-Heavy. Option for Squat or Power.

(Score is Weight)

Workout of the Week – Performance

„MUM-BELIEVABLE Pimped up (PERFORMANCE)“ (Time)

4 SETS

25 American-Swings (24/16)

15 Toes-to-Bars

5 Squat Snatch (135/95)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

Workout of the Week – Fitness

„MUM-BELIEVABLE Pimped Up (FITNESS)“ (Time)

4 SETS

25 Russian-Swings (20/12)

15 Toes-to-Space

5 Squat Snatch (110/75)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (50/35)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

75 American-Swings (Athlete Choice)

50 Toes-to-Bars

25 Snatches (Athlete Choice)**

*P1 works while P2 rests. Split work as needed.

**Option for Squat or Power.

(Score is Rounds + Reps)

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