18. Januar 2022 – CrossFit Kampfgeist

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

Standort: Rudolf-Diesel-Str.29, 64331 Weiterstadt, Germany

18. Januar 2022

Jan

Posted by Emanuel Erlewein on Jan 18, 2022 in WOD-Post

WOD – 20220118

Warm-up

"Intro & Warm Up [0:00-12:00]
3 rounds
– 12/10 Cal Row
– 10 Squats
– 10 Beatswings

Mobility [12:00-16:00]
– 15 Swimmer
– 30 sec (Twisted) Lizard e/s

Strength [16:00-36:00]
A. Power Clean
– 10 min to build to a daily heavy set of 5 tng Power Cleans

B. Clean Pulls
– 4 sets of 3 @100-110% of A

Pre-WOD [36:00-43:00]
– go through WoD movements

WOD [43:00-55:00]
10-9-8-…1
– Chest to Bar
– Thruster @ 30/40kg

Time Cap: 12 min"

Mobility

– 15 Swimmer
– 30 sec (Twisted) Lizard e/s

Strength

Power Clean (10 min to build to a daily heavy set of 5 tng reps)

Clean Pull (4 sets of 3 @100-110% of A)

Workout

Metcon (Time)

10-9-8-…1
– Chest to Bar
– Thruster @ 30/40kg

Time Cap: 12 min