CrossFit MINS Berlin | 28.04.2021
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28.04.2021

ONLINE LIVE HOME WOD

1. Conditioning
EMOM x 18 (9 Rounds)
1:X Burpees
2: 14 Alternating Dumbbell Power Snatches / Kettlebell Hang Snatches

OPEN: 13 Burpees, DB (22,5/15); KB (20/16)
PERFORMANCE: 11 Burpees, DB (20/12,5); KB (16/12)
FITNESS +: 9 Burpees, DB (15/10); KB (12/8)
FITNESS: 7 Burpees, DB (15/10); KB (12/8)

2. Finisher
EMOM x 8
1: 6 (Each Side) Lateral Box Step Ups*
2: 30 Seconds Wall Sit

*Optional: Weighted

 


 

CAGE WOD

With a Running Clock

1. Conditioning
“CLEAN POWER SHAVE”
EMOM x 18 (9 Rounds)
1:X Burpee Box Jumps (24″/20″)
2: 14 Alternating Dumbbell Power Snatches

OPEN: 11 BBJ; (22,5/ 15)
PERFORMANCE: 9 BBJ; (20/12,5)
FITNESS +: 7 BBJ; (15/10)
FITNESS: 6 BBJ; (15/10)

Rest 3 Minutes

2. Finisher
EMOM x 8
1: 6 (Each Side) Lateral Box Step Ups*
2: 30 Seconds Max Banded Good Mornings

*Optional: Weighted

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