CrossFit MINS Berlin | 16.01.2021
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16.01.2021

ONLINE LIVE HOME WOD

1. Strength
4 Sets
8-10/Each Side Single Arm Dumbbell/ Kettlebell/ Odd-Object Split Stance Romanian Deadlifts
12 Elevated (Weighted) Glute Bridges
Rest 1 Minute Between Sets

2. Conditioning
„FIREWORK“
For Max Reps
12x 40 Seconds On/ 20 Seconds Off
Max Alternating Single Arm Dumbbell Devil Presses

OPEN: (22,5/15)
PERFORMANCE: (20/12,5)
FITNESS: (15/10)

*No Dumbbell Option:
For Max Reps
6x 40 Seconds On/ 20 Seconds Off
Max Single Arm Kettlebell/ Odd-Object Hang Snatches

– Into –

6x 40 Seconds On/ 20 Seconds Off
Max Burpees

OPEN: KB (24/20)
PERFORMANCE: KB (20/16)
OPEN: KB (16/12)

 


 

CAGE WOD

1. Conditioning
„FIREWORK“
10 x 1:30 Minutes On/ 1:30 Minutes Off
For Max Reps

AMRAP 1:30
By In: 9/12 Calories Assaault Bike
12 (/6 Each Side) Single Arm Dumbbell/ Kettlebell Hang Snatches
In Remaining Time: Max Burpees

Rest 1:30 Between AMRAPs

OPEN: KB (24/20); DB (22,5/15)
PERFORMANCE: KB (20/16); DB (20/12,5)
OPEN: 7/9 Calories Assault Bike,; 7 Burpees
KB (16/12); DB (15/10)

*One Partner in the cage is working, One Partner in the cage is resting!

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