CrossFit MINS Berlin | 26.03.2021
8786
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26.03.2021

ONLINE LIVE HOME WOD

1. Strength
3 Sets
8-10 Dumbbell/ Kettlebell/ Odd-Object Tempo Single Leg Romanian Deadlifts *Tempo: 30X1
10 (Each Side) Cossack Squats
Rest 1 Minute Between Sets

2. Conditioning
„Power Play“
AMRAP 13
2/2 Dumbbell/ Kettlebell/ Odd-Object Hang Power Cleans
5 Jump Squats
4/4 Dumbbell/ Kettlebell/ Odd-Object Hang Power Cleans
5 Jump Squats
6/6 Dumbbell/ Kettlebell/ Odd-Object Hang Power Cleans
5 Jump Squats

*Add 2 Hang Power Cleans Each Side Per Round

OPEN: DB (22,5/ 15); KB (20/16)
PERFORMANCE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

 


 

CAGE WOD

1. Strength Conditioning
EMOM x 14 (7 Sets)
1: X Double Unders
2: 3 Touch and Go Power Cleans*

*Build to a Heavy Set of 3 Reps!

OPEN: 60 Double Unders
PERFORMANCE: 40 Double Unders
FITNESS: 75 Single Unders

Rest 2 Minutes

– Into –

AMRAP 4
Max Power Cleans @55% of 3 RM in todays first Part

Rest 1 Minute

AMRAP 4
Max Double Unders

* Partner A starts with Double Unders, Partner B start with Power Cleans, then switch!

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