25.10.19

Squat

15 min. to establish a heavy double.


Partner Wod

3k Row

Then,

100 Burpee pull-ups

100 Ball slams 30/20

__________


Snatch

3- Position Squat Snatch (floor, knee, mid-thigh)


3x1 (around 50%)

3x1 Increase weight (around 65%)


Snatch Pull

5x3 (go heavy, but keep good form, around 70%)

90 sec. rest between sets


Snatch Push Press

5x4 (building, around 50-70%)

90 sec. rest between sets


Accessory

As Superset:

3x10 Single arm dumbbell row

3x10 Dumbbell bench press

CALL US

Tel: +49 176 30445560

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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