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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

    18.10.19

    Maximal Strength

    Back Squat

    Every 2:00 x 5

    1 back squat, 95%


    Functional Building

    3 Rounds:

    (in teams of two, working 1:1)

    10 RDL

    20 Hollow rocks

    Notes: After building up to a 95% back squat, you will have 18min. to complete both elements, maximal strength and functional building.


    Endurance

    Death by:

    10m Shuttle Sprints


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    Weightlifting Class

    Clean & Jerk

    3 / 2 / 1 / 1 / 1 / 1

    70/75/80/85/80/70


    Clean Shrug

    5×5, 110%


    3*10 z press (sitting on the floor and press with kb)


    Accessory

    50 facepulls