MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

22. November 2021

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WOD – 20211122

Warm-up
Warm-up
3 rounds
– 5 Front Squats
– 5 Power Cleans
– 5 High Hang Squat Cleans
– 5 Strict Press
– 5 Overhead Split Squats e/s
– 10 Scap. Pull-Ups -> Ring Rows -> 5 strict Pull-Ups

Mobility
– 10 rus. Baby Maker
– 10 The World’s Greatest Stretch e/s

Strength
Clean & Jerk complex (6 sets building towards a moderately heavy set)
Clean & Jerk complex:
– 2 Squat Cleans
– 2 Front Squats
– 2 Split Jerks

Rest 60-90 sec between sets.

Workout
Metcon (Time)
15-10-5
– Dual DB Burpee Deadlift @2×15/22.5 kg
– Pull-Ups

– directly into –

15-10-5
– Dual DB Deadlift
– Burpee Pull-Ups

Time Cap: 12 min

Score: Time needed to complete. Missed Reps added as seconds.

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
PROBETRAING ANMELDUNG