CrossFit MINS Berlin | 30.03.2021
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30.03.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 9 (3 Sets)
1: 10 Dumbbell/ Kettlebell/ Odd-Object Z-Presses *Tempo: Slow Down, Fast Up
2: 20-30 Seconds Side Plank Rotations Each Side
3: Rest

2. Conditioning
8 x 90 Seconds On/ 30 Seconds Off

AMRAP 1:30
By In:
12 Plank Ups
12 Alternating Dumbbell Power Snatches / Kettlebell or Odd-Object Hang Snatches

In Remaining Time: Lateral Hops Over Dumbbell/ Kettlebell/ Odd-Object

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. Conditioning
For Max Reps

4x AMRAP 4
21 Hang Power Santches
21 Box Jumps (24″/20″)

In Time Remaining:
Max Calorie Row

Rest 4 Minutes Between Sets

OPEN: (35/25)
PERFORMANCE: (30/20)
FITNESS: (20/15)

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