31.10.19

Maximal Strength

Back Squat:


Every 2:30 x 5

3 Back Squats

Rest 20 sec.

2 Front Squats


Barbell, 75% of 2RM


Battery

2:00 on, 1:00 off x 5

15 Box overs

12 Thrusters 40/30

Max reps burpees OTB


Notes: Thrusters must be an unbroken weight. Max effort work, no pacing.


__________


Weightlifting

Squat Clean

3-Position Clean (Floor, knee, mid-thigh)

Every 2:00 min for 12 min (6 × 1 Set)

Notes: increase weight / start low / no 1 rm testing (max. 60-70 %)


Split Jerk (aus dem Rig)

Every 2:00 min for 12 min 2 Split jerk (6 × 2 sets, 55-70%)


RDL

5×5, 65% vom 1 RM Clean


Accessory

Seated push press

3x10 with DB


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HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

VISIT US

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Sodingerstr. 561A

Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider