crossfit wod

Ort:
Freie Plätze: 5
Von: 16.08.2019 - 08:00:00
Bis: 16.08.2019 - 09:00:00

a) emom 10min
3 deadlifts + 2 hang power
cleans + 1 push jerk (climbing)

b) 5 rounds for time
15 sit ups
12 deadlifts 60/40
9 hang power cleans 60/40
6 push jerks 60/40
3 bar muscle ups

rx+ ghdsu’s, 70/50
scaled 50/35, jumping bar
muscle up/ burpee pull up

FITNESS
a) 3 sets
10-12 single leg romanian db
deadlifts/side
10-12 half kneeling db
press/side
10-12 db side plank rotations

b) 5 rounds for time
15 sit ups
12 db deadlifts 15/10
9 db hang power cleans 15/10
6 db push press 15/10

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