3. September 2025 – 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

3. September 2025

Sep.

Posted by Emanuel Erlewein on Sep. 03, 2025 in WOD-Post

CrossFit – Wed, Sep 3

Suggested Warm-Up

Warm-Up

2 ROUNDS

30 Jumping Jacks

10 Elbow Punches

10 Ring Rows

7-10 Scap Pull-Ups*

*RND 2 complete Kip Swings.

Into…

2 ROUNDS (RND 1=PVC / RND 2= BB)

5 Down & Ups

5 High Hang High Pulls

5 High Hang Muscle Cleans

5 Clean Drops (BW optional)

5 Hang Power Cleans

Strength – All

Power Clean (EMOM x 8 MINUTES

TnG Power Cleans*)

RND 1+2: 4 Reps (Light)

RND 3+4: 3 Reps (Mod)

RND 5+6: 2 Reps (Mod+)

RND 7+8: 2 Reps (Mod-Heavy)

(Score is Weight)

Workout – Performance

3 SETS (Time)

12-9-6

Power Clean (135/95)

9-6-3

Bar Muscle-Up

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

Workout – Fitness

3 SETS (Time)

12-9-6

Power Clean (95/65)

12-9-6

Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

Clean Pull (1.) 5×3)

Clean Pulls*

*90-100% 1-RM Power Clean

(Score is Weight)

2.) AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

30 Double Unders

15 Russian KB Swings

20 V-Ups

(Score is Rounds + Reps)

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