6. Mai 2022 – 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. Mai 2022

Mai

Posted by Emanuel Erlewein on Mai 06, 2022 in WOD-Post

Friday, May 6th 2022

Warm-up

A. General
3mins Row or Bike @increasing intensity on each min
EMOM 5 PVC btn press

B. Mobility
60sec Alternating Y arm raise on box

C. Specific
5 Prone W-Y’s
20sec Body tighteners
5 Box elevated Piked hspu

D. Pre-Metcon
2 sets
20 double unders
6 wall balls
4 Snatch

Gymnastics

Metcon (Distance)

Deficit Strict HSPU
3RM

TC:15 min
Score Deficit (inches)

Scaling options
Beginner
Build to heavy 3 rep Strict Press

Intermediate
Max Rep Strict HSPU

Perform
As written

Metcon

Metcon (Time)

4 rounds for time
30 Double-unders
20 Wall Balls 9/6 KG
7 Power Snatch 60/45 KG

TC: 12 min
Score: Time

Extra Accessory

Metcon (Weight)

Single leg, single arm russian KB swing
4 x 10/10