MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

3. September 2021

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WoD – 20210903

Warm-up
Warm-up
– 3min of Cardio (Row, Ski, Bike, Run, Rope)
– then –
3 rounds
– 3 Clean Deadlift
– 3 Clean Pull
– 3 Power Clean
– 3 Strict Press
– 3 Push Press
– 3 Push Jerk

Mobility
– 10 BB Front Rack Elbow Rotations e/s
– 45 sec Puppy Pose

Strength
Power Clean (5 sets of 3)
5 sets of 3 with ~10 sec rest between reps.

Building in weight across sets.

Rest at least 90 sec between sets.

Clean Pull (3 sets of 3)
3 sets of 3 at final weight from A.

Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Time Cap: 15 min

Score: Time. Missing reps added as seconds to the time cap.

155# = 70kg
105# = 47.5kg

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