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HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

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Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider

    24.1.20

    Clean and Jerk 0-6 mins:

    4RM Touch and go

    6-10 mins:

    2RM Touch and go

    10-12 mind:

    Max reps, 85%

    Functional Building

    EMOM 5

    10 Seesaw Z Press


    Work

    3RFT

    35 wall balls

    10 Power snatch, 60/ 40


    __________


    Clean and Jerk

    2 Rounds

    3 Power Cleans + 2 Squat Cleans @ 75% of Max Clean

    8 Chest-to-Bar Pull-ups

    Rest 1:30 min.


    2 Rounds

    2 Power Cleans + 3 Squat Cleans @ 80% of Max Clean

    8 Chest-to-Bar Pull-ups

    Rest 1:30 min.


    2 Rounds

    1 Power Clean + 4 Squat Cleans @ 85% of Max Clean

    8 Chest-to-Bar Pull-ups

    Rest 1:30 min.


    2 Rounds

    5 Squat Cleans @ 90% of Max Clean

    8 Chest-to-Bar Pull-ups


    Friday Finisher

    3 Sets

    Banded Push Ups to failure

    rest 2-3 min.