CrossFit MINS Berlin | 21.12.2020
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21.12.2020

Online Live Home WOD

1. Strength
4 Sets
8-12 Dumbbell/ Kettlebell/ Odd-Object Goblet Seated Overhead Presses
+ 20-30 Seconds Dumbbell/ Kettlebell/ Odd-Object Goblet Overhead Hold
Rest 1 Minute Between Sets

2. Conditioning
AMRAP 7
12 (6 Each Side) Dumbbell/ Kettlebell Single Arm Push Presses / 12 Odd-Object Push Presses
12 Lateral Hops OVER Dumbbell/ Kettlebell/ Odd-Object

Rest 1 Minute

AMRAP 7
10 Dumbbell/ Kettlebell/ Odd-Object Goblet Front Squats
12 Lateral Hops OVER Dumbbell/ Kettlebell/ Odd-Object

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

 


 

Cage WOD

1. Strength
3-4 Sets
8-10/ Each Side Half Kneeling Single Arm Dumbbell/ Kettlebell Shoulder Presses
*Tempo: (Slow Down, Explosive Up)
30-40 Seconds Banded Pull Apparts
Rest 1 Minute Between Sets

2. Conditioning
2 Rounds For Max Reps
AMRAP 4
12 (6 Each Side) Single Arm Dumbbell/ Kettlebell Push Presses
12 Lateral Hops OVER Dumbbell/ Kettlebell

Rest 1 Minute

AMRAP 4
9 Dumbbell/ Kettlebell Goblet Front Squats
12 Lateral Hops OVER Dumbbell/ Kettlebell

Rest 1 Minute

OPEN: DB (25/20) ; KB (24/20)
PERFORMNACE: DB (22,5/15) ; KB (20/16)
FITNESS: DB (15/10) ; KB (16/12)

 

#Christmas#Challenge#Week4

Complex For Time
8 Rotations ( 4 Left/ 4 Right)
6 Air Squats
4 Alternating Reverse Lunges
2 Hand Release Burpees

*Perform the complex with a spoon in your mouth and a christmas ball on top (of the spoon).

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