19. Februar 2024 – 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

19. Februar 2024

Feb

Posted by Emanuel Erlewein on Feb 19, 2024 in WOD-Post

CrossFit – Mon, Feb 19

Warm-Up

3 sets
-:30/side PVC Front rack stretch
-30 Single unders
-5/side Squat thoracic rotations
-10 Scap Pull ups
-5 Empty bar Thrusters

Strength / Skill

Front Squat (Every 3 minutes, for 12 minutes (4 sets):
Max Front Squats
Loads per set (by %): 90-92, 90-92, 84, 76)

Based off of heavy 4 reps from week 2

WoD

Achilles Heel

For Time:
-100 Double-Unders
-25 Hang Power Snatches @ 35/25 kg

-50 Double-Unders
-25 Hang Power Snatches @ 35/25 kg

-100 Double-Unders
Time Cap: 9 minutes

Cooldown / Cashout

Seated Banded Tib Raise

3 sets of 12 reps
Rest as needed