10.1.20

Clean and Jerk

0-6 min:

5RM Touch and go

6-10 min:

3RM touch and go

10-12 min:

Max reps, 70%


Functional Building

EMOM 5

10 DB Push Press (AHAP)


Work

For Time:

100 DU

75 hang snatch, 30/ 20

50 Bar facing Burpees

25 Deadlifts 100/ 70


__________


Weightlifting


Snatch

12 Squat Snatches, 65% of Max Snatch

-rest 2 minutes-

9 Squat Snatches, 75% of Max Snatch

-rest 2 minutes-

6 Squat Snatches, 85% of Max Snatch


Clean and Jerk

Every 2 Minutes for 5 Rounds

3 Thrusters, 65-70% of Max Clean & Jerk


Friday Finisher

Tabata DB Floor Press



CALL US

Tel: +49 176 30445560

Gerne über WhatsApp

EMAIL US
OPENING HOURS
HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

VISIT US

Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider