6. Januar 2023 – 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

6. Januar 2023

Jan

Posted by Emanuel Erlewein on Jan 06, 2023 in WOD-Post

CrossFit – Fri, Jan 6

Warm-Up

Tabata Machine of Choice (20sec on/10sec off x 8) @increasing pace each set

Then 2 Sets
Yoga Push-up x 6
Reverse Plank w/ Shoulder Extension Emphasis x 12-15sec
BB RDLs x 10 reps @2121
BB Muscle Cleans x 6 reps

Strength / Skill

Strength (10 Rounds for reps)

EMOM x 10:
1-3 Wall Walks

Workout Of The Day

WOD (Time)

TTT Throwdown
For time:
30 power snatches @ 135/95
20 wall walks
30 power cleans @ 135/95

Cap: 15 minutes
Score: Every missing rep = 1 sec onto time cap.

Cool-Down

2 Sets

Quadruped T-Spine Rotation x 3/side
Quadruped Thread the Needle Stretch x :20/side
Prone Scorpion x 3/side