CrossFit MINS Berlin | 02.01.2021
8371
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02.01.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 12: (4 Rounds)
1: 8-12 /Each Side Single Arm Dumbbell/ Kettlebell/ Odd-Object Z-Presses
2: 30-40 Seconds Handstand Hold
3: Rest

2. Tabata*
1. Dumbbell/ Kettlebell/ Odd-Object Goblet Reverse Lunges
2. Sit-Ups
3. Jump Squats

Rest 1 Minute Between Movements

*Tabata 8 x 20 Seconds On/ 10 Seconds Off

OPEN: DB (22,5/15) ; KB (24/20)
PERFORMNACE: DB (20/12,5) ; KB (20/16)
FITNESS: DB (15/10) ; KB (16/12)

 


 

CAGE WOD

1. Strict Press (5-3-1)
Minute 1: 5 Strict Press
Minute 2: 5 Strict Press
Minute 3: 5 Strict Press
Minute 4: 3 Strict Press
Minute 5: 3 Strict Press
Minute 6: 3 Strict Press
Minute 7: 1 Strict Press
Minute 8: 1 Strict Press
Minute 9: 1 Strict Press
Minute 10: Rest

*Build to a Heavy Set

Strict Press (Drop Set)
[From 11:00 – 13:00]
2 Minutes Max Reps @ 70% Heaviest Single

2. Tabata*
1. Barbell Front Rack Reverse Lunges
2. Barbell Bent Over Rows
3. Jump Squats
Rest 1 Minute Between Movements

*Tabata 8 x 20 Seconds On/ 10 Seconds Off

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (30/20)

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