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. November 2023

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CrossFit – Fri, Nov 17

Warm-Up
Warm-Up

500m Row @ warm up pace

+

3 sets
– 1:00 Feet on wall thoracic extensions (add plate if good control)
– 10 PVC Passthroughs
– 10/side Squatting Quad ankle rocks
– 5 band resisted RNT overhead squat with pause in bottom position

Strength / Skill
Overhead Squat (Every 2 minutes, for 8 minutes
5 Overhead Squats
Loads per set (by %): 60, 70, 75, 75)

WoD
Need for Speed (Time)

Working 1 minute ON/1 minute OFF:
Until you complete 30 thruster reps:
– 10/8 Cal Row
– AMRAP Thrusters in remaining time @ 43/30kg
*Cap at 4 sets
Rest 4 minutes
Until you reach 30 Hang Power Snatches
– 8/6 Cal Echo Bike
– AMRAP Hang Power Snatch in remaining time @ 43/30kg
Cap at 4 sets

Cooldown / Cashout
Side Star Plank Hold

3 sets of for 10-20 seconds
Rest as needed

PROBETRAING ANMELDUNG