CrossFit MINS Berlin | 03.04.2021
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03.04.2021

ONLINE LIVE HOME WOD

1. Strength
3 Sets
6-8 (Each Side) Bulgarian Split Squats
-Into-
30 Seconds Max Jump Squats
Rest 60 Seconds Between Sets

2. Conditioning
AMRAP 15
10 Single Arm Dumbbell/ Kettlebell/ Odd-Object Hang Squat Cleans
15 Sit-Ups

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. Strength
On the 1:30 x 7
1 Squat Clean + 2 Hang Squat Cleans
*Build to a Moderate Heavy Complex

2. Conditioning
In Teams of 2*

AMRAP 16
21 Double Unders
9 Hang Squat Cleans

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (35/25)

*One Partner is working, one is resting!
*One Partner Needs To Finish One Full Round Before The Other Partner Can Start!

INDIVIDUAL OPTION
AMRAP 16
21 Double Unders
9 Hang Squat Cleans

Rest 1:1 After Full Rounds

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (35/25)

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