13. Mai 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

13. Mai 2022

Mai

Posted by Emanuel Erlewein on Mai 13, 2022 in WOD-Post

Friday, May 13th 2022

Warm-up

A. General
1 set
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front squats*
3 Tempo power cleans
*Pause for 2 seconds at power clean reception on the way down

Weightlifting

Power Clean (Weight)

Every 30sec x 6 (3mins)
4 TNG Power Clean @60%

Rest 2mins

Every 30sec x 6 (3mins)
4 TNG Power Clean @50%

TC: 8 min
Score: Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes
4 Front squat 85/65KG
8 Bar facing burpees

TC: 12 min
Score: Rounds and Reps

Extra Accessory

Metcon

Standing Banded W
3 x 15
Hold 5 seconds every 5 reps

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