20. Juni 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

20. Juni 2022

Jun

Posted by Emanuel Erlewein on Jun 20, 2022 in WOD-Post

Monday, June 20th 2022

Warm-up

A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Activation
3 sets
5 Banded OH Squats
5 Snatch sots press

C. Specific
3 Snatch First Pull
3 Snatch high pulls
3 OHS
3 Tempo Squat Snatch

Weightlifting

Snatch (Weight)

Squat Snatch + OH squat
EMOM 12minutes
Min 1: 2+1 @60%
Min 2: 2+1 @65%
Min 3: 1+1 @70%
Min 4: 1 @75% every 30 seconds

TC: 12 min
Score: Weight

Scaling Options
Beginner
2+1 @ same weight across

Intermediate & Perform
As Written

Metcon

Metcon (Time)

For time
1000/750m Row
100 Empty bar thrusters
1000/750m row

KG: 20/15 KG
TC: 15 min
Score: Time

Scaling Options
Beginner
750m/500m Row
60 Empty bar thrusters
750/500m row

Intermediate
850/650m Row
80 Empty bar thrusters
850/650m Row

Perform
1000m Row
100′ HS walk
1000m Row

Extra Accessory

Metcon (Weight)

3 sets
60 sec Weighted Wall sit