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.

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