22. Juli 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

22. Juli 2022

Jul

Posted by Emanuel Erlewein on Jul 22, 2022 in WOD-Post

Friday, July 22nd 2022

Warm-up

A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded sidewalks (15sec/side)
60sec Row/Bike/Run/Ski @ Moderate
30 sec Pause Air squats
60sec Row/Bike/Run/Ski @ Hard

B. Mobility
Full squat T spine rotations
60sec

C. Specific
3 halting clean deadlifts
3 hang clean pulls
3 Halting cleans (pause at hang position)
3 tempo hang cleans
—-
3 Push press
3 Jerk balance
3 Split jerk

Weightlifting

Metcon (Weight)

Work up to a heavy complex for the day
1 Clean
1 Hang Clean
1 Jerk

TC: 17 min
Score: Weight

Metcon

Metcon (Time)

4 rounds for time
20 DB Thrusters 2 x 22.5/15 KG
16 Alternating DB Snatch 1 x 22.5/15 KG

TC: 13 min
Score: Time

Extra Accessory

Metcon

Rotator cuff drop and catch
3 x 10/side
Rest as needed between sets
FOR QUALITY

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