WOD

Workout of the day

The WOD is the “Workout of the Day.” It consists of various exercises from a variety of disciplines.

You will always find the next day’s training the evening before on the Spree CrossFit Facebook page.

WOD 01102020

strength
3 SETS X 6 REPS @80 % 1RM

oly
EMOM @10
3X TEMPO OHSQ (3 SEC PAUSE IN SQUAT)

LIGHT WEIGHT, FOCUSS ON TECHNIQUE AND TEMPO MORE THEN ON WEIGHT, YOU CAN USE SQUAT RACK

workout
6 SETS

AS FAST AS POSSIBLE

5X HIGH HANG POWER SNATCH
5 BURPEES OVER THE BAR
90 SEC REST

(MODERATE WEIGHT, DONE UNBROKEN, FOCUS ON BARBELL CYCLING - REST OVERHEAD, QUICK ON THE WAY UP, NO PAUSE AT THE HIPS)
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