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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

    5.12.19

    Clean and Jerk Battery

    Emom 3

    2 Touch and go C&J, 80%

    Emom 2

    1 C&J, 85%

    Emom 3

    1 C&J, 90%+

    Notes: Maximum 10 min. to warm up then its is go time.


    Team Work

    Teams of 3 - Tabata style, switch athletes during 10 sec. rest period.

    1200m Row

    100 Burpees

    1000m Row

    125 Box jumps

    800m Row

    150 KBS

    600m Row

    125 Double-unders


    __________


    Weightlifting

    Every 2:00 min for 16 min

    3 - position Snatch Complex

    (Floor, knee, mid thigh)


    8 × 1 flow / ramping up / work clean


    Strength

    Tempo Frontsquats


    12 min

    8×1 rep every 90 sec


    5 sec down

    3 sec bottom position

    3 sec parallel position