CrossFit MINS Berlin | 29.04.2021
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29.04.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 12 (4 Sets)
1: 12 Alternating Cossack Squats
2: 8-12 Turkish Sit-Ups
3: Rest

2. Conditioning
6 Rounds For Time
15 Single Arm Front Squats
21 Single Arm Push Presses

TIMECAP: 14

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

With a Running Clock

AMRAP 14
9 Single Arm Front Squats
18 Single Arm Push Presses

Rest 1 Minute

3 Sets
1 Minute AMRAP Turkish Sit-Ups
Rest 30 Seconds
1 Minute AMRAP Russian Twists
30 Seconds Rest

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

„BARBELL THURSDAY“

1. Front Squat
On the 2:00 x 5
4-4-4-4-4
*Build to a 4 RM Front Squat

2. Barbell Conditioning
„EMERGENCY BRAKE“
AMRAP 12
3 Hang Squat Cleans
4 Front Squats
5 Push Presses

Scale (FOR BEGINNERS)
„EMERGENCY BRAKE“
AMRAP 12
3 Hang Power Cleans
4 Front Squats
5 Push Presses

OPEN: (60/40)
PERFORMANCE: (50/35)
FITNESS + : (40/30)
FITNESS: (35/25)

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