3. Januar 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

3. Januar 2020

Jan

Posted by Emanuel Erlewein on Jan 03, 2020 in WOD-Post

WOD – 20200103

Freitag, den 03.01.2020

Emanuel | Chris | Max

Warm-up

100 SU

50 DU or 2min DU-Practice

– then –

1 round

3 Snatch Deadlift

3 Snatch Pull

3 Pocket Muscle Snatch

3 Overhead-Squats

3 Hang-Power-Snatch

3 Squat-Snatch

Pre-WoD Mobility

2 rounds

5 paused Wall-Squats

7 High-Jumps

10 Glute-Bridges

Strength

Power Snatch + 2 Behind The Neck (BTN) Push Press (Build to a heavy set)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

40 x10m Shuttle Run

30 BB Front Rack Lunges

20 Burpee Over The Bar

10 Power Snatches

Barbell @30/42.5kg