CrossFit MINS Berlin | 28.03.2021
8790
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28.03.2021

ONLINE LIVE HOME WOD

1. Midline Strength
EMOM x 8 (4 Rounds)
1: 20-40 Seconds Hollow Hold / Tuck Hold
2: 20-40 Seconds Arch Hold

2. Conditioning
„Spiral Staircase“
For Max Reps
18 x 40 Seconds On/ 20 Seconds Off (9 Rounds)
Burpee Step Ups
Alternating Dumbbell Power Snatches or Kettlebell/ Odd-Object Hang Power Snatches

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. Power Snatch
On the 1:30 x 7
1 Power Snatch
2 Overhead Squats w/1 Sec Pause in Bottom Position

*Scaling Option:
On the 1:30 x 7
3 Hang Power Snatches w/ 1 Sec Pause in Catching Position

2. Conditioning
„Three Little Birds“
5 Rounds For Time
21 Push Ups
15 Hang Power Snatches
9 Overhead Squats

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (30/20)

TIMECAP: 16 Minutes

*Scaling Option
„Three Little Birds“
5 Rounds For Time
21 Push Ups
15 Hang Power Snatches
9 Front Squats

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (30/20)

TIMECAP: 16 Minutes

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