29. 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

29. Juni 2022

Jun

Posted by Emanuel Erlewein on Jun 29, 2022 in WOD-Post

Wednesday, June 29th 2022

Warm-up

A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run/High knees
7 Pause air squats
7/7 Banded monster walks

B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Broad Jumps

Weightlifting

Front Squat (1 rep max)

TC; 14 min
Score: weight

Metcon

Metcon (Time)

7 rounds for time
14 TTB
7 Overhead Squats 62.5/42.5 KG
200m Run

TC 18 mins
Score: Time

Scaling Options
Beginner
14 Lying Knee Tuck*
7 Overhead Squats @ unbroken
100m Run
*

Intermediate
14 Toes to Eye Level
7 Overhead Squats @ 95/75 lbs
200m Run

Extra Accessory

Metcon (Weight)

3 sets
15m Death march
60 sec Weighted Wall sit