CrossFit MINS Berlin | 04.05.2021
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04.05.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 12 (4 Sets)
1: 6-8 (Each Side) Single Arm Bent Over Rows w/ 1 Second Hold @Top
2: 30 Seconds Hollow Rocks
3: Rest

2. Conditioning
AMRAP 12
Ascending Ladder:
1,2,3,4,5,6,7,8,(…)
Burpees
2,4,6,8,10,12,14,16, (…)
Single Arm Hang Cleans

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. Tempo Pendlay Rows
5 x 6 Reps
*Tempo: 20X1
*Build to a Moderate Heavy Set –> MAINTAIN TEMPO!
Rest 1 Minute Between Sets

TC: 10

2. Conditioning
For Max Reps
A. AMRAP 7
Max D-Ball Hill Runs

OPEN / PERFORMANCE: (20/15)
FITNESS: (15/10)

Rest 1 Minute

EMOM x 7
40 Seconds D-Ball Over Shoulder

OPEN: (50/30)
PERFORMANCE: (30/20)
FITNESS: (20/15)

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