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

16. Januar 2023

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CrossFit – Mon, Jan 16

Warm-Up
Warm-Up
10 min amrap @warm up pace
1:00 Row or Bike
5 Russian Baby Maker
10 Snatch Grip RDLs
5 Hip Muscle Snatch
10 No Push up Burpees

Strength / Skill
2 Hang-Squat-Snatches + 2 OHSs (6 Rounds for reps)
Primer – 6 min emom
Even: 2 Tall Snatch (empty bar)
Odd: 4 OHS (empty bar)

+

Every 2:00 x 6 sets
2 Hang Squat Snatches + 2 OHSs (Overhead-Squats)
*Drop and Reset between snatches

WoD
WOD (8 Rounds for reps)
From TTT Compete
8 rounds:
1 minute clock
4 shuttle runs (7,5 m. down and back)
5 DBL DB G2O* @ 22,5/15 per hand
amrap box jumps in remaining time (24/20”)
Rest 1 minute bw rounds

Score is total reps (4 runs + 10 DB G2O + x Box-Jumps) of each rd.

*DBL DB G2O: Two options
● DB Power Clean & Jerk
● DB Snatch

Cooldown
Cooldown
5:00 Bike @easy pace
1:00 Child’s pose w/ Box Breathing @3333.

PROBETRAING ANMELDUNG