9.6.20

Squat

20 min. window:

Establish a heavy single back squat


Lower volume

3 Rounds (1:1 with a partner)

10 Back Squats, 55%

Rest 20s

20 Jumping lunges


Sport Intervals

4 Rounds:

2:00 on / 2:00 off

10 Unbroken hang snatch

Max cal row


__________


Burn class


6 Rounds: Every 90 sec.

1: cal ski

2: DB Thruster 10/ 5

3: Burpees over bench

4: Rest


__________


Online Class


30-20-10

Weighted Squats (Dumbbell/Backpack)

Burpees


3min rest


10-20-30

Ground to Overhead (Dumbbell/Backpack)

Push Ups


EMOM 6

Min1: 20-30 sec hollow hold

Min2: max Alternating Jumping Lunges

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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