CrossFit MINS Berlin | 05.01.2021
8394
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05.01.2021

ONLINE LIVE HOME WOD

1. Strength
3 Sets
10 Goblet Kettlebell/ Dumbbell/ Odd-Object Front Squats *Tempo: 31X0
8-12/ Each Side Lateral Step Ups
Rest 1 Minute Between Sets

2. Conditioning
AMRAP 14
12 Kettlebell/ Dumbbell/ Odd-Object Sumo Deadlift High Pulls
12 Air Squats
32 Mountain Climbers

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

 


 

CAGE WOD

1. Barbell Complex
On the 2:00 x 6
3 Hang Squat Cleans
+ 2 Front Squats
+ 1 Jerk
*Build to a Heavy Complex

2. Conditioning
„Barbell Crusher“
AMRAP 12
10 Hang Power Cleans
8 Front Squats
6 Push Jerks

OPEN: (70/50)
PERFORMANCE: (60/40)
FITNESS: (40/30)

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