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 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
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