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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

    31.1.20

    Clean and jerk

    Every 2:00 x 8

    1 Clean pull

    2 hang cleans

    1 front squat


    Functional building

    3 Sets (1:1)

    12 DB floor press (AHAP)

    12 Hollow rocks


    Work

    Amrap 12

    20 OHS 40/ 30

    10 Burpees OTB

    20 C2B

    10 Burpees OTB


    __________


    Lifting

    5 × 1 3-Position-Snatch

    (every 2 Minutes)


    Comfort zone

    5 × 2 Snatch Balance (stay two to three seconds in the Squatposition)


    Squat Stamina

    5 × 5 Frontsquat

    (31X1 Kadenz - 2 min between sets)