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

15. November 2023

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CrossFit – Wed, Nov 15

Warm-Up
Warm-Up

2 sets
– 25 Jumping Jacks
– 5/side Eccentric box step down
– 10 KB Taters

+

Clean Prep
1 set of 6-8 reps of the following movements:
– RDL’s
– Deadlifts
– Hang Clean Shrugs
– Hang Muscle Cleans
– Front Rack Elbow Pumps
– Hang Power Cleans
– Squatting Quad Ankle Rocks
– Front Squats
– Clean Pull Unders
– Power Cleans
– Squat Cleans

Strength / Skill
Hang Squat Clean (On a 12 minute clock:
Hang Squat Clean:
EMOM x 5: 1 rep @ 70-73%
EMOM x 4: 1 rep @ 75-78%
EMOM x 3: 1 rep @ 80-83%)
12 min to find your 5 rep max (RM)
Segmented Clean Pull (4 sets of 3 reps
Rest 2 minutes between sets)

WoD
Pot Meet Kettle (Checkmark)

3 Rounds for Time:
– 18 Kettlebell Swings @ 32/24 kg
– 15 Box Jump Overs
– 12 Goblet Step Ups @ 32/24 kg

Time Cap: 11 minutes

Cooldown / Cashout
Pigeon Pose

Static Stretch
2 Sets
A1. Pigeon pose x :30/side
A2. Single Leg Frog Stretch x :30/side
Rest as needed

Single Leg Frog Stretch

Static Stretch
2 Sets
A1. Pigeon pose x :30/side
A2. Single Leg Frog Stretch x :30/side
Rest as needed

PROBETRAING ANMELDUNG