WOD
6 JAHRE Crossfit
SECOND HOME
surprisewod
STRENGTH
9x 45″ ON / 15″ OFF
- ring push up pos. steps
- hollow hold
- wall walks
WOD
4 rounds for time
- 15 burpees
- 20 wall ball
- 25 kettlebell swings 24/16
STRENGTH
every 3′ – 5 rounds
- 5 front squat &
- 10 squat jumps
WOD
9′ AMRAP
1-2-3-4-…
- box jump over
- deadlift 80/55
STRENGTH
12′ EMOM
- power snatch
WOD
- 24-18-12-6 v-ups
- 15-12-9-6 power snatch 30/20
- 200m run after each round
STRENGTH
3 rounds of:
- 8-12 strict pull up &
- max deficit push up
2′ rest between
WOD
12′ AMRAP
- 20/16 cal row
- 10 & 10 dumbbell hang clean & jerk
- 20 dumbbell overhead lunges
STRENGTH
5 sets of:
- 1 pause front squat &
- 2 front squat
WOD
3 rounds
- 25 push press 42.5/30
- 25 toes to bar
- 25 box jump over