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HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

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Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider

    6.11.19

    Clean

    Every :30 sec. for 4 min.

    1x 3 Position Power Clean Complex

    Notes: Light weight, for form only.


    0-10 min.

    Establish a max double TnG Power Clean

    EMOM 5

    2 Power Cleans, 85%


    Battery

    Death by....

    20 Double-unders + Kettlebell swings 24/20

    Notes: Max effort, no pacing.


    __________


    Weightlifting

    Squat Snatch:

    Every 90 sek. for 6 rounds

    2 Squat Snatches (Building)



    Snatch Balance:

    Every 2 min for 5 rounds

    2 Snatch Balance



    Frontsquats

    Kadenz 3-1-X-1

    5*3 reps (90 sec break between sets)


    Accessory

    50 Face pulls