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

17. Mai 2023

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CrossFit – Wed, May 17

Warm-Up
Warm-Up
PVC External Rotation Stretch x 60 sec per side
+
2 Sets
10/side Wrist Rocks Side to Side
8 Barbell RDL
5/side Barbell Back Rack Elbow pumps
5 sprawls

Strength / Skill
Double DB Z-Press (3 sets of 12-15 reps
Rest 2 minutes between sets)
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

WoD
Burpees at the Bar (6 Rounds for reps)
"Burpees at the Bar"
6 Rounds for Time:
4 Front-Racked Barbell Lunges e/s @ 52,5/35
6 Hang Power Cleans
8 Burpees over the Barbell

Rest 30 seconds between each round
Time Cap: 12 minutes

Cooldown
Cash-Out
12 Clamshellhip thrust + 20 sec Iso Hold at end of final rep x 3 sets/side
Rest as needed

PROBETRAINING ANMELDUNG