MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

9. September 2021

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WoD – 20210909

Warm-up
Warm-up
– 500/400m Row
3 rounds
– 3 Snatch Pull
– 3 Power Snatch
– 3 OHS
– 3 High Hang Power Snatch (Squat in round 2 and 3)
– 3 Hang Power Snatch (Squat in round 2 and 3)
– 3 Power Snatch (Squat in round 2 and 3)

Mobility
– 1 min in Goblet Squat Stretch
– 10 Pass-through e/d

Strength
3-Position Squat Snatch (Build to a heavy set)
12 min to build to a heavy set.

3 Positions: High Hang, Hang, Floor.

Snatch (3 sets of 3)
3 rounds
– 250/300m row
– 3 Squat Snatch as singles @60-70% of A.

Rest 90 seconds between rounds.
Note: Move directly from the rower into the first Squat Snatch. This is supposed to train our snatch under fatigue.

Workout
Metcon (Time)
21-15-9
– Thruster @15/20 kg
– Russian KB Swings @16/24 kg

Time Cap: 5 min

Score: Time. Add 1 sec for every missed rep.

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