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

CrossFit / CrossFit Express

Strength
Split Jerk 4x3
from rack
ramp up but not go over 80%
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Conditioning
4 Rounds (TC: 20')
Row 500m
30 Kettlebell Power Swings
10 Box Jumps

Scaled: 8/12kg - 51cm
Rx: 16/24kg - 51/61cm

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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Weightlifting -> check Tuesday's WOD

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