CrossFit MINS Berlin | 02.05.2021
8930
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02.05.2021

ONLINE LIVE HOME WOD

1. Strength Part A
3 Sets
12 Frog Pumps w/ 1 Second Hold @Top
15 Floor Back Extentions *Tempo: 10X1
Rest 45 Seconds Between Sets

2. Strength Part B
3 Sets
20 Alternating Single Leg Pike Ups
20-30 Seconds Arch Rocks
Rest 45-60 Seconds Between Sets

3. Strength Conditioning
AMRAP 8
Max Alternating Single Arm Step Ups
*OTM perform 5 (Each Side) Single Arm Suitcase Deadlifts;
Starting with Deadlifts at 00:00

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

 


 

CAGE WOD

1. PRIMER – Snatch Pull Complex
On the 1:30 x 5
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Power Snatch
1 Hang Power Snatch

*Focus on Technique
*Light Weights

2. Conditioning
EMOM x 7
10 Power Snatches

OPEN: (40/30)
PERFORMANCE: (35/25)
FITNESS: (30/20)

Rest 1 Minute (Transition Time)

7 x 30 Seconds On/ 30 Seconds Off *
Max Calories Assault Bike

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