29. September 2020 – 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. September 2020

Sep

Posted by Emanuel Erlewein on Sep 29, 2020 in WOD-Post

WOD – 20200929

Dienstag, den 29.09.2020
Sally | Mira

Warm-up

EMOM 9 min
1.min: 12/10 cal Row
2.min: 15 OHS stick/barbell
3.min: 30 sec Hollow Hold

Strength

Power Snatch (6 min to find a heavy Power Snatch)

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat (4 sets @80% of A)

Pre-WOD

– go through WoD Movements and find your weights

Workout

Metcon (Time)

21-15-9
– Power Snatch
– Overhead Squat

Weights
female: 25/35/45kg
male: 50/50/60kg

Mobility

2 Rds
– 1 Min Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min Dynamic Rhomboid Stretch
https://www.youtube.com/watch?v=i59OoOSfFjo
– 1 Min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU

Kursangebot

Preise und Leistungen