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)

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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