👉CrossFit Programming März: Informiere dich hier über die Schwerpunkte der WODs
👉Neue Cross Yoga Klasse ZNC: Yoga UND auspowern

CrossFit / CrossFit Express

Strength
Front Squat 4x3
Rest as needed

Scaled: ramp up
Rx: @ 85%
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Conditioning
4 Rounds (TC: 8')
9 Bar Facing Burpees
6 Thrusters
3 Bar Muscle Ups

Scaled: 20/30kg - burpee C2B
Rx: 30/43kg

Extra
3-4 Rounds per Person - Waterfall Style
depending on remaining time
8/12 Calorie AAB
Max Reps Strict or Kipping HSPU
Rest until it's your turn again.

Bootcamp

Strength Cycle week 4 of 4*
4-5 rounds of 8 reps (weight = week 3)

Seated DB/KB presses (8L/8R)
KB Row (8L/8R)
Box step-ups (fast up, 3sec down)(8L/8R) (Adv.Weighted)

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight)
week 4: 4-5 rounds of 8 reps (weight = week 3)
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With a partner AMRAP 10'

10 WBS
10 Push ups
10 Pull ups
10 WB sit-ups
10 Jumping lunges

*One work at a time. Rotate on movements (ABABA...)

Weightlifting

Snatch Week 3
-> focus on concentration and power
-> PR attempt

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