CrossFit MINS Berlin | 23.04.2021
8900
post-template-default,single,single-post,postid-8900,single-format-standard,ajax_fade,page_not_loaded,,qode-title-hidden,paspartu_enabled,paspartu_on_bottom_fixed,qode_grid_1300,vss_responsive_adv,qode-content-sidebar-responsive,qode-theme-ver-10.1.1,wpb-js-composer js-comp-ver-5.0.1,vc_responsive

23.04.2021

ONLINE LIVE HOME WOD

1. Strength
4 Sets
8 Z-Presses *Tempo: 31X1
+ 20-30 Seconds Top of Z-Press Hold
Rest 45-60 Seconds Between Sets

2. Conditioning
5 Sets For Time
16 Alternating Single Arm Front Rack Step Ups
12 Crush Grip Thruster
Rest 1:00 Minutes Between Sets

TIMECAP: 18

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. Thruster
3-3-3-3-3
In 10 Minutes Build to a Heavy Set Of 3 Thruster
*Rest as Needed Between Sets

2. Conditioning
5 Rounds For Time
21 Box Jump Overs (24″/20″)
15 Thruster
Rest 1:30 Minutes Between Sets

TIMECAP: 18:30

OPEN: (35/25)
PERFORMANCE: (30/20)
FITNESS: (20/15)

No Comments

Post A Comment