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 200921
WOD
WARM-UP/SKILL: e.g.
Joint Activation + Bear complex
STRENGTH:
EMO3M x 3 sets of 3-3-3+ reps for
Choose Mainlift @80-85-90% 1RM
W.O.D.: AMRAP 20
5 power cleans 40/60 kg
10 toes-to-bars
15 burpees
20 sit-ups
FUNCTIONAL STRENGTH
WarmUp: 5 to 8 rounds of Ankle Hip drill + 3 per side cosaque squat with the barbell
1 SQUAT Emom 3 x 10
Sets 10 reps 10
superset with 2
2 double DB/KTL Swing (one ktl per hand)
Sets 10 reps 6
3 Chin up
Sets 3 reps 8
superset with 4
4 Prone Snow angels (without the bar of the exemple in the video)
Sets 3 reps 15
SUPER SKILL
3 rounds for time
11/15cal air bike
12 power snatches 30/42.5
9 burpees
