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

CrossFit / CrossFit Express

Strength
Power Clean and Jerk
EMOM for 8 Minutes
2 Reps

Scaled: ramp up
Rx: @75%+
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Conditioning
AMRAP 16 Minutes
8m Walking Lunge
10 Burpees
8m Walking Lunge
10 Toes to Bar

Scaled: knee raises AHAP

Extra
2 Rounds
Row 300m
20 Alternating Pistols
Rest :90

Scaled: 30 air squats

Bootcamp

Learn Man Maker (with DB's)
then
5' EMOM

3 Man Makers (go heavy)
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In teams of 2 (TC 14')
I GO - YOU GO (Full round)
10RFT

10 Plate Russian twists
10m Plate OH walking lunges
10 Plate GTOH
10m Plate OH walking lunges (return)

*remaining time both hang on a (pull-up) bar, every drop means 5 burpees
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Gymnastics/Block 2/W3

Work on kipping and high skilled elements C2
> improve kipping/high skill standards
> strict movements incorporated
> mix of Pulling and Pushing Strength

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