MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

13. September 2021

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WoD – 20210913

Warm-up
Warm-up
For 9 min
– 20 Jumping Jacks
– 12 alt. DB Snatches (light weight!)
– 12 Air Squats -> Back Squats
– 12 Single Leg Glute Bridge e/s

Mobility
2 rounds
– 30 sec Wall Twist e/s
– 30 sec Couch Stretch

Strength
Back Squat (4 sets of 10)
Add 5-10% compared to last back squat session (02.09.)

So, if you did 10 Back Squats at 50kg on 02.09., then you should aim for 52.5-55kg today.

Workout
Metcon (3 Rounds for reps)
– 16 alt. DB Snatches @15/22.5kg
– 8 TTB
Metcon (3 Rounds for reps)
– max alt. Devils Press @15/22.5kg

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