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.

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WOD 141021

Set 1:
10 Deadlifts @empty bar, 20 alternating Samson stretches
Set 2:
10 Strict Presses, 15 super(wo)men with 2s tophold
Set 3:
5 Frontsquats + 5 Backsquats, 10 plank rocks

EMO3M x 3 sets of 3-3-3+ reps for
Choose Mainlift @75-80-85% 1RM

W.O.D.: AMRAP 12
7/9 cal Air bike
6 DB Power snatches 15/20 kg - each side
3 Burpee Pull-ups

use empty barbell
good morning plus jump 5x10
barbell single hand shoulder press 5x10
barbell side bands 5x10
barbell ab crunches 5x10
overhead lying down 5x10 with pvc
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