Mittwoch, 18.12.2019

LESSON PLAN – C.L.A.S.S

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only 30€ a month. To learn more send us a request to info@crossfit-ortenberg.de

#Daily Mindset
Stick to the basics and when you feel you have mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention – Greg Glassman

#Skill Overview 
Rowing with Drag Factor
Handstand Push Up

##Basic Strength Overview
If there is no strict HSPU, work on your basic strength

##WOD Overview 
„Rollercoaster“
Team WOD
Amrap 20 min YGIG

15/12 Cal Row
5 Thruster 60 kg
5 HSPU
*Partner 1 does Row and HSPU
Partner 2 Thruster
–> Switch each round


STRONG(WO)MAN CLASS

E3MOM x 5
5 Bench Press @80-85%

„Strongman’s Fear“
Amrap 3 Min x 3 rounds
8 Double Dumbbell Power Clean
16 Double Dumbbell Box Step Over
24 Cal Row

Kilos: 22.5/15 kg
*rest 2 min between rounds

Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben
in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung