7.2.20

Resilience

0-8 mins:

Build to a heavy complex of:

6 Deadlifts

4 hang cleans

2 Jerks


8-12 mins:

Max rounds of DT:

12 Deadlift

9 hang power cleans

6 push jerks 70/ 48


Resilience

5 Rounds each with a Partner of:

12/9 cal bike

5 DB Squats (AHAP)

25ft DB Lunge

Notes: You go, I go for 10 total rounds.


__________


Clean and Jerk

(Work up to a smooth and nice weight then we will do a EMOM 10)


Clean High pull

(The weight is near or over your 1RM)

6*3 reps (heavy) - alle 90 sec


Backsquat

(Todays menu "backsquat" with a little bit more time when you get down...embrace the pain)

5×5 (51X1) 90 bis 120 sec break

Recent Posts

See All

25.7.20

Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ

24.7.20

Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row

22.7.20

Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7

CALL US

Tel: +49 176 30445560

Gerne über WhatsApp

EMAIL US
OPENING HOURS
HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

VISIT US

Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

  • Facebook Social Icon
  • Instagram Social Icon

Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider