CrossFit MINS Berlin | 26.04.2021
8909
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26.04.2021

ONLINE LIVE HOME WOD

1. Strength
4 Sets
6-8 (Each Side) Split Stance Romanian Deadlifts
12 Front Loaded Good Mornings *Tempo: 20X1
Rest 45-60 Seconds Between Sets

2. Conditioning
AMRAP 13
4 Single Arm Kettlebell/Dumbbell Hang Power Clean and Jerks
6 Kettlebell/Dumbbell Swings
8 Hand Release Push Ups

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

 


 

DAILY SWEAT

For Time
10 Rounds
6 Single Arm Hang Power Clean and Jerks
4 Hand Release Push Ups

– Into –

10 Rounds
6 Kettlebell/Dumbbell Swings
4 Hand Release Push Ups

*Every Second Minute Perform:
20 Alternating Plank Shoulder Taps;
Starting with Shoulder Taps at 00:00

TIMECAP: 24 Minutes

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. Clean and Jerk Technique
On the 1:30 x 6 *For Quality:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
* Pause For One Second In the Catch of the Clean
* Pause For One Second In the Dip of the Jerk

2. Conditioning
“In The Air Tonight-ish”
10 Rounds For Time:
3 Power Clean and Jerks
6 Kettlebell Swings
9 Hand Release Push Ups

TIMECAP: 17 Minutes

OPEN: (60/40); (32/24)
PERFORMANCE: (50/35); (24/16)
FITNESS: (35/25); (16/12)

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