MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

6. Januar 2022

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WOD – 20220106

Warm-up
Warm-up
– 500/400m row
3 rounds
– 3 Clean Pull
– 3 Power Clean
– 3 Front Squat
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk

Mobility
– 10 Hip Opener e/s
– 10 T-Spine rotations e/s

Strength
Squat Clean and Jerk (EMOM 10 of 2 Clean & Jerk)
EMOM 10 min
– 2 Squat Clean & Jerks

Start around ~60% and build in weight over the EMOM

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 6 Power Clean @50kg
– 6 Push Jerk @50kg
– 6 TTB

Score: Rounds & Reps

Scaling: Weight, Kneee-to-elbow, hanging knee raise

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