CrossFit MINS Berlin | 20.01.2021
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20.01.2021

ONLINE LIVE HOME WOD

1. Conditioning
„Pick Six“
2 x AMRAP 6
12 Alternating Dumbbell Snatches / Kettlebell Snatches/ Odd-Object Ground to Overhead
12 Lateral Hops Over Odd-Object

Rest 2 Minutes Between AMRAPs

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

2. Midline
9 x 30 Seconds On/ 15 Seconds Off (3 Rounds)
Deadbugs
Russian Twists
Heel Touches

 


 

CAGE WOD

1. Primer – Snatch Prep Work
A. Modified Barbell Warm Up
+
5 Muscle Snatches
5 Low Hang Power Snatches
*Performed w/ empty Barbell

B. 5 Minutes to work up to the weight you want to use for the workout.

2. Conditioning
“Pick Six”
6 Rounds x AMRAP 2:
60 Double Unders
Max Power Snatches

Rest 2 Minutes Between Rounds

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (30/20); 75 Single Unders

*One Person (in your cage) is working / One is resting!

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