MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

24. November 2021

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WOD – 20211124

Warm-up
Warm-up
3 rounds
– 9 Hollow Rocks -> High Knees -> TTB
– 9 Muscle Snatch w/ Stick -> Barbell
– 9 BTN Strict Press w/ Stick -> Barbell
– 9 OHS w/ Stick -> Barbell

Mobility
– 10 banded Pull Apart + Pass Through
– 10 Wall Squats

Strength
Overhead Squat (3 sets of 5 tempo Overhead Squats)
Tempo 3111: 3 sec descent on each rep
Overhead Lunge (3 sets of 10)
Performed as reverse lunges.

Rest ~30 sec between sides.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
3-6-9-…-X
– Power Snatches @30/40kg
– TTB

– 2 min Rest –

Score part A: Rounds + Reps.
Metcon (Time)
X-…-9-6-3
– Power Snatches
– TTB

Start Part B right were you left part A and work all the way back.

Time Cap: 6 min

Score part B: Time needed to complete your score from part A. Add missed reps 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