CrossFit MINS Berlin | 30.04.2021
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30.04.2021

ONLINE LIVE HOME WOD

1. Strength
3 Sets
8-10 (Each Side) Single Arm Bent Over Rows *Tempo: 20X1
30-40 Seconds Quadruped Hold
Rest 45 Seconds Between Sets

2. Conditioning
5 Rounds For Max Reps
30 Seconds AMRAP Sumo Deadlift High Pulls
rest 30 Seconds
30 Seconds AMRAP Alternating Plank Shoulder Taps
rest 30 Seconds
30 Seconds AMRAP Alternating Jumping Lunges
rest 30 Seconds

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. Deadlift
On the 2:00 x 6
6-4-2-6-4-2
*Frist Wave: Moderat
*Second Wave: Heavy
*Build to a Heavy Set of 2 Reps

2. Conditioning
5 Rounds For Max Reps
30 Seconds AMRAP Barbell Sumo Deadlift High Pulls
rest 30 Seconds
30 Seconds AMRAP Alternating Plank Shoulder Taps
rest 30 Seconds
30 Seconds AMRAP Alternating Jumping Lunges
rest 30 Seconds

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

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