MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

11. September 2021

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WoD – 20210911

Warm-up
Warm-up
Run 1 Lap around building complex
– then –
2-3 rounds (stick or BB)
– 10 Muscle Cleans
– 10 Front Squats
– 10 STOH
– 3 Wall Walks

Mobility
– 10 Cat-Cow
– 10 BB Front Rack Rotations e/s

Strength
Squat Clean and Jerk (5-3-3-1-1)
Build in weight each set. Performed as Squat Clean and Split Jerk. Drop and reset between every rep.

Workout
Metcon (Time)
As a team of 2
– 60 Cal Echo Bike
– 60 HSPU
– 60 Deadlifts @85/60kg
– 60 TTB
– 40 Cal Echo Bike
– 40 HSPU
– 40 Deadlifts @85/60kg
– 40 TTB
– 20 HSPU
– 20 Deadlifts @85/60kg
– 20 TTB

Time Cap: 30 min

Score: Time. Missing reps added as seconds to the time cap.

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
PROBETRAING ANMELDUNG